Many people have trouble falling asleep at night. This is a common problem, and I even struggle with it. I find that I cannot get my mind to slow down and relax. Sometimes it can take me up to two hours to get to sleep at night.
Sleep deprivation is bad not only for one’s health but also for work and personal life. Being tired all the time kills productivity and can cause serious health issues.
Chronic sleep loss can put a person at risk for the following:
– Heart Disease
– Heart Attack
– Heart Failure
– Irregular Heartbeat
– High Blood Pressure
It is in our best interest to get the sleep we need. However, how? The “4-7-8” breathing technique, developed by Dr. Andrew Weil, may be the answer.
Dr. Weil is a Harvard-educated wellness practitioner who studies meditation, breathing, and how both can be used to counteract stress.
The technique is easy to learn and use. One only has to breathe in through the nose for four seconds, hold the breath for seven seconds, exhale for eight seconds, and then repeat three more times. This exercise will slow down the heart rate and prepare the body for relaxation.
The “4-7-8” breathing practice is also useful for removing stress during the day. If the pressure of life or work is becoming a bit too much to bear, this short easy trick could be just the thing.
Health Impacts of Insomnia
– Hypertension – People who do not get enough sleep have actually an increased danger of establishing high blood pressure because their bodies never ever have a possibility to relax.
– Cardiovascular disease – High blood pressure and increased anxiety due to lack of sleep, can cause cardiovascular disease.
– Weight gain – Lack of sleep can cause increased appetite and changes in metabolism that can cause weight gain.
– Weight reduction – Your appetite might decrease and you can lose weight rapidly.
– Increased danger of cancer and diabetes – Researchers have actually discovered that sleeping disorders can trigger the hormones and proteins responsible for an increased danger of colon cancer, breast cancer, diabetes and other illness.
– Minimizes Immune System Function – Minimized immune system efficiency may cause you to become more susceptible to disease.
– Gastrointestinal Problems – You might experience irregularity or diarrhea.
– Vision issues – Some individuals experience blurred vision.
– Increased headaches – You may begin to experience chronic headaches due to the stress of not sleeping.
– Learned insomnia – An unpleasant vicious cycle can be triggered by over-analyzing and stressing over not being able to sleep. Individuals who have a hard time to sleep frequently do not and this causes more insomnia.
Other problems due to sleeping disorders
The health effects of not getting sleep are not the only things that might affect your day-to-day life; can decrease your regular ability, making you lose good friends, household or your task.
– Inability to Manage Stress – When you do not get adequate sleep, you can suffer handling the stress that makes you feel upset and overwhelmed quickly.
– Irritability – You might experience irritability so it is difficult for you to be around people or get to do the day-to-day regimens.
– Absence of concentration and focus – Feeling exhausted might disrupt your ability to take note.
– Loss of memory – You may experience long-term and short-term amnesia. Older individuals experience memory loss much sooner if they experience insomnia.
– Minimized response time – Lack of sleep can trigger a slow down in your reaction time. This can be unsafe if you deal with machinery or drive a car.
– Lowered Motor Skills – You may discover it more challenging to manage things or do certain things.
– Low self-confidence – You may have bloodshot eyes, dark circles under your eyes, look pale, or other sleeping disorders symptoms that cause you lower self-confidence.
– Boost involvement in risk circumstances – You are much more prone to risk when you have not slept enough.
– Increased Danger of Addictions – People who struggle with insomnia and discover their lives falling apart around them, sometimes rely on drugs, alcohol or other addictions to help with the results of not sleeping.
– Anxiety – You might struggle with the signs of anxiety or anxiety can be the reason for your sleeping disorders.