Yet, one of the most common complaints among our older citizens is that we don't sleep well, don't feel refreshed when we do, and don't have enough energy while we are awake. According to recent research, just a few nights of insufficient or poor quality sleep might set you on the route to metabolic syndrome. Sleep deprivation is the quickest method to gain weight and increases type 2 diabetes.
Any chronic fatigue suggests a problem with the HPTA axis, which is the interconnected operation of the hypothalamus, pituitary, thyroid, and adrenal glands. Any of these can be impaired or exhausted, resulting in improper operation of the others and a diminished capacity to handle stress and provide energy for the operation of any of the body's systems. Inadequate or poor quality sleep is the quickest way to cause HPTA impairment. Here are some tips for obtaining adequate sleep, achieving the highest sleep quality, and promoting and improving the body's many repair mechanisms so you can live life to the fullest.
To begin, avoid using prescription sleep drugs because they are all addicting and disrupt normal neurotransmitter balance. Occasional use when the typical routine is disrupted may not be harmful, but we must learn to sleep without medicines.
Numerous studies have recently demonstrated that anticholinergic antihistamines (the majority of which are accessible over-the-counter) disturb memory formation during sleep and appear to impair cognitive function, accelerating the onset of various forms of dementia early. I've been using various antihistamines to sleep for decades and am looking for alternatives that can perhaps prevent or lessen histamine production in the brain.
Avoid alcohol- alcohol makes us drowsy, but it diminishes the quality and benefit of our sleep; go to bed sober. Because alcohol raises histamine levels in the brain, which encourages alertness rather than sleep, after the alcohol wears off, a full bladder and the consequent alertness can prohibit resuming sleep for hours.
Second, there are substances that can help you sleep better naturally. Look for hops, passion flower, valerian, lemon balm, chamomile, and verbena in a product. Add 5-HTP (200 mg), L-Theanine (200mg), magnesium (I like Mg Malate, up to 600 mg), inositol, biotin, and melatonin (3mg for most people) to this.
In addition, I use GABA (gamma aminobutyric acid), an inhibitory neurotransmitter that is normally available in 750 or 500 mg doses. It quickly calms any stress or anxiety and provides deep, restful sleep with appropriate REM periods. All of these work to improve the brain chemistry involved in the sleep and recovery processes.
Third, two hours before bed, begin winding down by dimming the lights and quieting the thoughts. Don't watch thriller TV or read thrilling literature towards the end of the day, and put business and arguments aside as soon as possible. Take the last hour to perform your hygiene, pray for a half hour with low illumination, and then sleep.
Strategy: Plan your day such that you receive 7-8 hours of sleep every day to feel rejuvenated and avoid weariness. Avoid narcotics and late-night drinking, turn off the excitement early, dim the lights, and employ prayer or meditation to soothe the soul before lights out.