A person's quality of health and life can be severely reduced by insomnia and sleep disorders. Without sleep your immune system may weak leaving you to illness. Sleep seess to organize memories, as well as helping you to recover memories. Through sleep a person's body and mind heals and developments, and energy is replenished.
When our eyes are exposed to darkness a hormone called melatonin is released. Melatonin is a naturally occurring hormone which induces sleep and causes the body temperature to fall. The opposite happens when our eyes are exposed to light and instead serotonin is produced. The body's temperature rises and we start to rouse.
A lack of serotonin can be associated with people who suffer from anxiety, depression and sleep problems. A person's sleep is also influenced by their environment. During some seasons insufficient sunlight can be a problem for many people. Individuals that experience depression and insomnia in seasons when sunlight is reduced are said to have Seasonal Affective Disorder (SAD).
To help maintain a regular sleep pattern, light is important. Getting enough natural sunlight can be difficult in winter, but artificial light is a helpful substitute. This is a simple solution in how to beat insomnia and regulate your sleep pattern. Try and work in a well lit environment in the day so you can maximize on the body's natural production of serotonin.
Sleep earlier than usual so that you can get up earlier the next day. By doing this you will benefit from more natural light exposure. Lowering the lighting level before sleep is a good way to get ready for bedtime since it will help promote sleepiness. Furthermore, try to spend time winding down before sleep, since sleep comes much more easily when we're relaxed.
It is also important to make your room as dark as possible when you sleep, by turning out all lights and ensuring that you have no outside light entering your room. A set of thick lined curtains will do. However, if you already have curtains then you can line the inside to make them less permeable to light. Alternately an eye mask can be worn which will do the same thing.
I have already mentioned that melatonin induces sleep and reduces body temperature. So what has temperature got to do with sleep? Most people find that they are restless and uncomfortable when sleeping in a hot room.
Some women may find that during their period that they feel hotter than usual and sleep is more difficult. The temperature of the human body rises in the morning and thus helps us stay awake. The opposite happens at night when the body actually drops in temperature.
Taking a hot bath a good hour before sleep is both relaxing and a great way to aid sleep. Although it increases your body temperature and energy levels, the quick drop in temperature can accelerate the drift into sleep. However you should avoid taking a bath soon before bed.
Dress appropriately and comfortably for sleep. In addition, keep your room at a comfortable temperature throughout the night. In the hot summer months, dress lighter and keep the bedroom well ventilated.