Suffering from insomnia or sleep disorders has a drastic influence on an individuals overall health and life. Without sleep your immune system may weaken leaving you prone to illnesses. Sleep seems to organize memories, as well as helping you to recover memories. Through sleep a person's body and mind heals and develops, and energy is replenished. During darkness increased Melatonin is produced in the pineal gland and in the retinas of your eyes. Melatonin is a naturally occurring hormone which induces sleep and causes the body temperature to fall. Exposure to light triggers the release of serotonin and ceases melatonin production. We become more alert and energized. A reduction in serotonin levels can trigger mental illnesses such as anxiety disorders, depression as well as sleep problems. A person's sleep is also influenced by their environment. Winter months can be a difficult time to get through for some people who may experience low mood and energy. Individuals that experience depression and insomnia in seasons when sunlight is reduced are said to have Seasonal Affective Disorder (SAD). Sunlight helps regulate a good sleep rhythm. 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. Exposure to strong light in the day will help you stay awake and actually improve your concentration and mood. It is best to be in bed earlier and to wake up earlier in the morning. This will help you get the most amount of natural sunlight. It is recommended to dim lighting an hour or so before you sleep to increase your melatonin levels, to help prepare your body for sleep. Furthermore, try to spend time winding down before sleep, since sleep comes much more easily when we're relaxed. A bedroom that is completely dark during sleep will make it easier to fall and stay asleep, so ensure that you make it as dark as possible. A set of thick lined curtains will do. You could also line your existing curtains to make them thicker. A cheaper option would be to wear an eye mask, but make sure it's comfortable to wear and that it's kept clean. When we sleep our body's temperature drops a little. So what has temperature got to do with sleep? Hot weather can make sleep a lot more difficult. Some women may find that during their period that they feel hotter than usual and sleep is more difficult. During the day when our body temperature levels increase we become more alert and energized. During the night our body temperature drops and in turn, our alertness reduces and we become sleepier. Having a hot soak in the tub is not only good for easing away stress it can also aid in sleep. Initially the body becomes warmer, but as it quickly cools down this can induce drowsiness. 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. During summer this can be difficult, so I suggest that you wear lighter clothing, use a thinner duvet, and keep your windows open.
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