Getting a good night’s sleep in can sometimes be a challenge for most of us.
We all know what a great night’s sleep can do for us. It doesn’t just make us feel more rested, but it also helps us think clearer and be more alert. The brain needs a good night sleep, and there are medical reasons why it needs it. That well rested feeling is the result of the anti-inflammatory effects of sleep. Chronic brain inflammation appears to contribute to cellular deterioration that can lead to Alzheimer’s disease. Getting a good night’s sleep has a positive impact on that inflammatory process and may explain why people who sleep well regularly often look younger and have more energy. When University of Pittsburg scientists measured a sleep volunteer’s blood markers of inflammation, they find that after the volunteer has had a restful night of sleep, those measures improve significantly. These are the same measures that improve when we eat anti-inflammatory foods like omega-3 rich fish or olive oil. People with sleep problems such as difficulty falling asleep, fretful sleep, or loud snoring have a higher risk for metabolic syndrome, another condition linked to chronic inflammation that puts the brain at risk for neurodegeneration. About 30 percent of adults suffer from insomnia. Here are a few strategies to consider if you’re having trouble falling or staying asleep through the night:
Stay up during the day. A daytime nap can be invigorating, but if you already suffer from sleeplessness at night, try not to nap so you’ll feel more fatigued at bedtime.
Avoid evening liquids. After dinner, try not to drink large quantities of water or other drinks. A full bladder can awaken you during the night and you may have trouble getting back to sleep.
Stay mellow in the evening. Watching lively nighttime sports or an exciting movie thriller tends to hype some people up, making it harder for them to fall asleep.
Avoid caffeine at night. Whether it’s from tea, coffee, soda or even a chocolate bar, caffeine can keep us awake, so avoid it in the evenings.
Drinking Alcohol. Too much of it doesn’t provide us with a good night sleep. Even the passed out kind of binging won’t give you the proper sleep you need. Couple that with coffee after an evening of fine dining is a sure way to keep you up at night.
Photo Credit: John Vlahakis
Recent Comments