HOW TO BATTLE INSOMNIA?

When you suffer from insomnia or any other sleep disorder, it can cause various health problems such as obesity, depression, heart disease and other.

What can you do to cure insomnia? Read this article to find out.

A Bedtime Meditation

Start practicing meditation before you go to bed and you will start achieving deep and restful sleep every night. As one of the sleeping techniques, meditation will clear your mind and slow the mental activity caused by a busy and a long day.

Here is what you can do. You can first choose whether you want to meditate while sitting or lying in bed. In case you want to meditate in bed, lie under your bed sheet, close your eyes, relax both your hands and legs and start taking deep breaths. Concentrate on breathing and do not fight your thoughts; let them pass.

You will soon enter tranquil state of mind and that is how your sleep will also be.

Be Physically Active

Whether you are aware of the benefits of exercising or not, physical activity has a huge impact on quality of your sleep. Various studies have shown that only 3 hours of exercise a week can improve sleeping. It affects not only quality of sleep but overall health. Ride a bike, take a walk and you will sleep like a baby.

If you spend half an hour a day in a gym, your body will thank you. Activity boosts your body’s energy, affects hormonal levels and reduces stress. For instance, exercise will boost your testosterone level that will help you get stronger and it will increase serotonin that has a huge part in making you happy.

What to Avoid

There are common causes of sleep disorders. You can change them by changing your bad habits. For instance, many people do not know that a late meal can affect their sleeping because the stomach will be busy during the nighttime.

Avoid drinking energy drinks because they will wake you up; you should have a cup of a caffeine-free tea instead since it will have a calming effect on you.

Although mobile phones have become an essential part of our lives, try to avoid using your phone; the light of its screen has a negative effect on your sleep.

In case the advice given in this article cannot help you, you can always consult a doctor. Many herbal supplements are great for improving night rest and physicians can prescribe them.

 

BENEFITS OF LONGER SLEEP

It is impossible to maintain a healthy lifestyle if you do not get enough sleep. It affects your mood and your body’s vital functions. Adequate sleep boosts your energy – both physical and mental. Some say that everyone should sleep 8 hours a day while others state that six is quite enough.

While most of us will listen to doctors’ advice about the quantity of sleep, some will surely decide upon their own needs. Until doctors agree about the number of hours everyone should spend sleeping, you should read about the benefits of longer sleep.

Weight

Since sleep affects metabolism, people that sleep less may have a problem with weight. When one suffers from sleep deprivation, metabolism slows down and you may gain weight. In addition, if you sleep less, you will feel drained and you will be hungrier during your day.

Obesity can cause hormonal disorders such as diabetes (high level of blood sugar), hypogonadism (testosterone deficiency); it can also affect sex and growth hormones. Sleep well to stay fit.

Mind

We have all experienced a lack of focus in the morning after a bad night’s sleep; we are slower, we need more time to think, decide and solve a problem. It is pretty similar to the cases when we stay up all night and do not sleep enough.

Most people have noticed how busy their mind can be when they go to bed. Different ideas, projects and to-do lists come to our minds when we are in bed. We tend to summarize the entire day when we close our eyes; things we’ve did, books we have read, etc.

To avoid this, some psychologists recommend using a bedroom only for sleeping, so your mind can stop thinking and get a rest.

Heart

Some studies show that people who sleep less than six hours a day are at higher risk for a heart failure, hypertension and other cardiovascular diseases.

When you lack quality sleep, your heart is more prone to various disorders. Scientists and physicians link heart attack and arrhythmia to shortened sleep, because the lack of it causes high blood pressure and increases insulin resistance. Keep in mind that a healthy heart is one of the steps to a longer life.

Although there are times when we wish our days could last longer so we could finish all we have planned for the day, be aware that a good sleep increases life expectancy. Sleep well and you will live longer – you will be able to experience a life filled with activities not just a day.

DOES NURTURE LOWER TESTOSTERONE LEVEL?

According to a research study of Filipino men, if a father shares a bed or a room with his child, his testosterone (T) level drops while he is asleep. Researchers state that men who were less involved in parenting and that did not share their room or bed with children had higher levels of the hormone.

In addition, dads with a newborn baby show a decrease of approximately 30% in testosterone levels. So why does fatherhood lower T?

Mating

The study shows that a high level of T in males is linked to mating, libido and competing for a female and dominance in the world of males. When a man does not have to compete with other men, his T level will drop. He just changes his role from a mating partner into a parent.

In most cultures, women are those that are associated with nurture, protection of a child and parenting. When one is a father, he stops behaving like a mating partner and, since testosterone is the primary sex hormone, he has no need to compete with other men.

Caring

The study also links the hormone’s level to how new dads are responsive to their newborns. If a father nurtures his newborn child, it is very probable that he has a lower T in his body than fathers who do not answer to a crying baby’s calls. This implies that creating a bond with a child will lower the T, but a dad will become more family-oriented.

Besides, the primary sex hormone has an effect on behavior of men, and those that are more involved in their child’s care will show less aggressive behavior.

The Quality of Sleep

When a parent sleeps with his child, especially when the child is a newborn, night sleep may be disrupted many times, for instance, to feed the baby, to change diapers or just to check if a child is safe.

Some scientists have proven that there is a connection between a lack of quality sleep and a drastically decreased testosterone level. The less a man sleeps, the lower the hormone’s level is.

Although T is a sex hormone that is associated with masculinity, co-sleeping with a child should never be considered disadvantage. It can be comfortable for both father and a baby.

Certainly, co-sleeping with a child will affect T level, but it will have some positive effects; it will improve parenthood and create a bond between a child and a parent.

To get rid of low testosterone levels, you should prefer some of the best and most popular testosterone boosters like Nugenix, Cellucor P6, Virmax-t, Test X180 Alpha, and many more that are available online.