Insomnia, Weight Gain, And Endocrine Function: Reset Your Inner Clock And Get Back To Sleep

Along with missing basic biological processes, sleeplessness affects metabolism as well. New studies suggest the correlation between lack of sleep, obesity and type 2 diabetes. Sleep apnea has long been considered a condition related to weight and diabetes. Now, scientists are turning the table and finding that long-term insomnia disrupts the body's endocrine system by triggering increased insulin resistance and tweaking the neuroendocrine regulation of appetite. Sleeplessness leads to a rise in ghrelin (the hungry hormone) and a restriction in leptin (the hormone responsible for satiety). In one study, subjects of average body mass index got 1.9 hours more sleep per week than their obese counterparts, which indicates that even moderate increases in sleep can help maintain a well-balanced endocrine system. What is more, sleeplessness can be the result of a body on cortisol overload. Chronic stress, poor diet, excess caffeine, and insulin sensitivity bring up levels of cortisol. Ironically, high levels of cortisol also happen in women with severe adrenal fatigue, where the adrenals pump out cortisol in a desperate attempt to keep up with the demands of an unrelenting lifestyle. High cortisol not only keeps a person awake, but leads to a decrease in the production of DHEA. A precursor hormone to estrogen, progesterone, and testosterone, DHEA is also necessary to moderate the balance of hormones in your body. Insufficient DHEA contributes to fatigue, bone loss, loss of muscle mass, depression, aching joints, decreased sex drive, and impaired immune function. So do not ignore the importance of sleep. Like nutrition and the ability to detoxify, sleep is one of the essential building blocks of health. It is important to catch sleep disruptions early through the best natural sleep aid remedy before your body becomes habituated to a new and unhealthy pattern that will be harder to break.

Causes And Natural Solutions For Sleeplessness

Do you wake up at 2:00 am and look at the clock then can't go back to sleep until dawn? Sleep problems like difficulty falling asleep, trouble staying asleep and restless sleep are common in women in perimenopause and menopause. Sleeplessness, in fact, is a common hormonal imbalance symptom. Sleeplessness and interrupted sleep patterns are especially common during perimenopause, affecting some one-third to two-thirds of all women. While it is true that some women need less sleep than others, there is a difference between needing less sleep and having trouble sleeping when you are tired. If you aren't waking up refreshed in the morning, it is time to do something about your sleeplessness. You are harming your health if you do not. Sleeplessness and related sleeping problems may have many causes, but the usual suspects are: Night sweats, which are a clear indicator of hormonal imbalance; Chronic stress, which causes adrenal exhaustion and suppresses levels of DHEA, a very important regulator of sleep. This is one way you pay the price for over-scheduled lifestyles; Alcohol, caffeine, or carbohydrate consumption, especially in the hours before bedtime often results in sleeplessness. It is a common mistake to eat a late dinner that is high in carbohydrates; Conflicts, worries or problems that create anxiety and that you have avoided dealing with or haven't been able to resolve happily. In this case, it is very important to avoid chronic dependence on sleeping pills as a cure for insomnia or sleeplessness. They may be needed to support you through brief transitions, but they create new problems without fixing the ones you already have. And relief for sleeplessness does not require sleeping pills. It is best to address insomnia causes. Many women find natural treatments for sleeplessness by giving their bodies the support they need to maintain hormonal balance.

Sleeplessness, Obesity And Weight Loss: How Are They Connected?

Through the years dieters in the US have tried everything from grapefruits to red meat to achieve weight-loss success. Does research show that sleep is the simple solution for the overweight and obese, or is the "sleep diet" just another passing fad? In the US the rate of obesity is increasing at an alarming pace among all age groups and all races. About two-thirds of US adults are either overweight or obese. This leads to a higher risk of problems such as high blood pressure, heart disease, stroke, and constipation colon cancer. Obesity simply means that you have too much body fat. This places stress on your heart, blood-vessel system and joints. The body mass index (BMI) is an easy way to estimate your level of body fat. It uses a formula to compare your weight with your height. An adult with a body mass index between 25 and 29.9 is considered overweight. An adult with a body mass index of 30 or higher is considered obese. In recent years research has shown an intriguing link between sleep and body mass index. People who sleep for fewer hours each night tend to have a higher BMI than people who sleep longer. Other studies have linked sleep to some of the hormones that help control body weight and appetite. People who sleep less tend to have lower levels of leptin. This is a hormone that helps suppress your appetite and increase your metabolism. At the same time sleep loss tends to increase your level of ghrelin. This hormone stimulates appetite. As a result people who sleep less may eat more. They also may eat more foods that are unhealthy. Study subjects have been show to crave sweets, starch and salty snacks when their sleep is restricted. Obesity also is a risk factor for a common sleep disorder called obstructive sleep apnea. People with sleep apnea stop breathing up to hundreds of times per night. This ruins the quality of their sleep and causes excessive daytime sleepiness. So is getting more sleep the simple solution to weight loss? Sleep does appear to play a role in helping your body manage its weight. But the cause of weight gain is much more complex. Multiple hormones and body system help regulate weight and appetite. The amount and type of food you consume is a critical factor. Your level of physical activity is another important consideration. Sleep is not the only answer to the problem of obesity but it should be seen as part of the solution, along with a healthy diet and exercise. Sleeping well is a vital part of improving both your health and quality of life. But people who have a sleep disorder such as sleep apnea may be unable to sleep well. The most common warning sign for sleep apnea is loud and frequent snoring. Although sleep apnea can afflict adults at any age, it is most common in overweight, middle-aged men. Discuss your sleep problems with your primary care doctor. Let him or her know if your sleep problem is causing you distress or affecting you during the day. Your physician may refer you to a sleep specialist for more help. Sleep specialists are doctors who are trained to help people with ongoing sleep problems such as sleep apnea.

Sleeplessness And Sleep Disorders Are All Pregnancy Troubles

The most serious sleep disorder a pregnant woman can develop is sleep apnea. In sleep apnea, the airway closes and breathing stops many times during the night. The ensuing lack of oxygen can be harmful to the developing fetus. It also causes sudden awakenings, which makes for fitful, restless sleep and fatigue the next day. What is more, there is some evidence that sleep apnea is linked to another condition called preeclampsia, in which a pregnant woman has abnormally high blood pressure, swelling, and protein in her urine. Preeclampsia can lead to low birth weight, premature delivery, and in some cases, death. Loud snoring is a symptom of sleep apnea. Women who did not sore before becoming pregnant and who have difficulty breathing at night may have the condition. Those who suffer from sleep apnea usually don't notice the symptoms. It is their bedmates or bed partner - awakened by their ripping snores and gasping for air - who bring the problem to their attention. Pregnant women commonly suffer nasal congestion that can also make it difficult to sleep. During pregnancy, the body releases hormones that can sometimes dry out the lining in the nose, making it feel inflamed and swollen. Fortunately, there are some natural remedies that can help you sleep better: * Try wearing nasal strips to widen your nasal passages at night. Studies show these strips can make it easier to breathe when congested. * Apply a warm, wet washcloth to your cheeks, eyes, and nose to reduce congestion. * Do not use over-the-counter nasal decongestants; they can aggravate your symptoms. * Drink plenty of fluids at least 6 to 8 glasses of fluids a day to thin mucus. * Elevate your head with an extra pillow while sleeping to prevent mucus from blocking your throat. * Consult your doctor about your anti aging skin care products. Allergic reactions to beauty regimen can sometimes worsen your condition and even your sleep pattern. * Use a humidifier or vaporizer to add moisture to the air. Restless legs syndrome is another sleep problem that may be brought on by pregnancy. People with this problem describe having an unpleasant "creepy crawly" sensation in their legs that only goes away when they move them. It is worst when the sufferer is relaxed, so it disturbs sleep. Taking folate supplements may help restless legs syndrome. Doctors urge all women to take folate during pregnancy to prevent birth defects, too. Prescription sleep aids are out of the question for pregnant women, unfortunately. Over-the-counter sleep aids and the allergy remedy may be safe in the later stages of pregnancy but doctors does not generally recommend them. Diphenhydramine stays in the body for about 12 hours, which can make you feel drowsy and sedate all morning if you take it late at night. And like all medications including vitamins and herbal supplements, these over-the-counter drugs should be approved by your doctor before taking. Exercise is a good substitute for sedatives. Exercise during the day - not right before you go to bed and you will sleep better for it.

How Sleeplessness Affects Health?

While scientists still do not know exactly why people need sleep, you know with certainty that people do need it. A natural cycle of rest and wakefulness dictates all sorts of biological functions. In other words, start messing with the sleep cycle, and lots of things - metabolism, hormone levels, and blood pressure - go out of whack. Sleep loss has been associated with: * Heart Disease. Not getting enough sleep may trigger the release of stress hormones and proteins that bump up the risk of heart attacks and strokes. One large study published in the Archives of Internal Medicine in 2003 showed that women who slept less than five hours a night were 45 percent more likely to have heart problems than women who slept 8 hours. * Cancer. Sleeping too little has been linked with an increased risk of breast and colon cancer. Why? Exposure to light at night can decrease levels of the hormone melatonin, which may protect against cancer. Some researchers think shift workers may be more likely yo get breast cancer than other women because of their exposure to artificial light at night. * Diabetes. Being sleep-deprived can affect how your body processes blood sugar, and that could raise your risk of diabetes. One 1999 Lancet study of 11 healthy, young men found that after just 6 days of sleeping for 4 hours a night, their insulin and blood sugar levels were similar to those of people on the verge of diabetes. * Depression. Depression and sleep are closely linked: while depression can cause sleep loss, sleep loss can lead to depression. In fact, some researchers believe a cause of postpartum depression is sleep deprivation. * Infection. Recent studies show that being well rested improves the body's ability to fight off infection. One study showed that men who were vaccinated for the flu after sleeping only four hours a night for 6 nights and less than half the flu-fighting antibodies of men who slept normally. * Accidents. You might not consider accidents a health risk. But there is no denying a car crash can have a severe impact on your health. Lack of sleep may be the culprit in up to 20 percent of all serious auto accidents. And several high-profile disasters - such as unacceptable job performance in website design Lexington project were caused in part by overtired designers. Feel a lack of sleep does not affect you that much? Do not trust yourself. People who are chronically overtired often do not realize it - they have just gotten used to feeling that way. The list of health problems mentioned may be scary, but do not let it keep you up at nights. The health effects of sleeplessness seem to develop over a long time. The key is to make sleep more a priority now. Talk to your doctor about ways to improve your behavior.

Are You Fighting The Need To Sleep And Sleeplessness? You May Be Suffering From Hypersomnia

Wouldn't it be nice to curl up and take a nap right now? About 20 million insomniacs pace the halls each night, but it is difficult to assess how many people suffer from excessive daytime sleepiness, known as hypersomnia. The National Sleep Foundation estimates that up to 40 percent of Americans have at least some of the condition's symptoms some of the time. Its consequences are worse than decreased productivity such as in Internet Marketing business campaign: fatigue causes at least 100,000 car accidents per year, estimates the US National Highway Traffic Safety Administration. Mass drowsiness can't be pinned on any one culprit - it could be a biological sleep disorder, it could be a medication you are taking, and it could also be that you live near an airport or sleep with a noisy pet. * In A Trance. Hypersomnia is not merely feeling tired after a late night out. It is a stronger, more consistent sleepiness that compels you to nap, even at inappropriate times. See your primary care physician if you have a particularly hard time waking up, if you are especially anxious and irritable, and/or if you have lost your appetite. Unsurprisingly, excessive daytime sleepiness can cloud your thinking and mar your memory or even spur hallucinations. * Sleepy Sources. You can make yourself sleepy by repeatedly staying up. But narcolepsy, a neurological condition marked by uncontrollable urges to sleep, or sleep apnea, which causes interrupted breathing during sleep, are involuntary potential root causes. Factors that bring on hypersomnia (separately or in combination) also include depression or bipolar disorder, the use of prescription medicines, drug or alcohol abuse, a head injury, and a genetic predisposition toward drowsiness. * Wake-up Calls. Hypersomnia can indeed be treated. Once a doctor determines what is causing your sleepiness, he or she would treat a primary sleep disorder first. Sufferers of sleep apnea. for example, may be advised to use a continuous positive airway pressure device, a mask attached to a machine that blows air to keep nasal passages open during the night. Antidepressants could be prescribed if your doctor believes depression, anxiety, or bipolar disorder is causing your excessive sleepiness. Stimulants are also a common treatment for hypersomnia and new drugs are thought not to be habit-forming. Exposure to artificial bright light in the morning can help reset your body's internal clock. Your doctor may advise you to cut down on your drug, alcohol and caffeine, or may use cognitive-behavioral therapy techniques to help you establish a more consistent sleep routine. * Sweet Dreams. You have heard some of these sleep hygiene tips before, no doubt, but incorporating them requires not just knowledge but self-discipline. Try keeping a sleep diary each day to hold yourself accountable as you develop better habits. Most importantly, go to bed and wake up at set times. Try to exercise for at least 20 minutes, preferably five to six hours before bedtime. Establish a relaxing nighttime ritual such as taking a warm bath or reading - avoid watching TV or surfing the Internet too late as those images will get your mind racing when it should be settling down.

Sleeplessness: Up All Day, Down All Night

Insomnia, long recognized as a symptom of depression, now appears to transmute itself into the mood disorder. Recent study indicates that persistent sleeplessness can actually instigate depression-suggesting that taking sleep routines seriously can be a powerful intervention against major mood disorders. For 40 percent of adults in the US, each month will bring at least one night of staring at the ceiling, tangling with the blanket, and counting on your gifts for him or counting sheep into the thousands as the alarm clock prepares its vengeful cry. Fortunately for most, a bout with sleeplessness-caused, say, by anxiety about a big project or presentation - will pass in a day or two. But for others, a few days of insomnia stretch into a week or more, causing further stress, exhaustion during the day, and even depression. Almost any sleep disorder can mess with mood. But insomnia-nightly sleeplessness for 3 weeks or more-has the strongest link to major depression. According to one study, people with persistent insomnia are forty times likely to develop depression within a year than are those who sleep well. The deep causes of insomnia and depression are still unclear. The leading theory of why insomnia precedes depression focuses on neurotransmitters. Serotonin, in particular, helps regulate mood and sleep, along with body temperature, appetite, and various other functions. When serotonin levels rise, you tend to feel sleepy. When serotonin levels drop for too long, you will begin to develop insomnia symptoms. And low serotonin levels are a hallmark of depression. The relationships between sleep and mood are complex. The appearance that insomnia causes depression may be only an illusion. It may manifest earlier, but both may result from anxiety. If stressful events precipitate both insomnia and depression, you can expect insomnia to precede the mood slump as it can be expressed over hours and days, whereas depression takes time to develop. Alternatively, insomnia could also be the body's way of trying to correct itself. Waking early seems to enhance production of serotonin. In fact, researchers have long known that missing a night's sleep is a powerful antidepressant—during the hours you actually remain awake. The problem is, insomnia does not have a strong enough effect on serotonin levels to counteract major depression long-term. Restricting sleep can actually be counterproductive over the long haul; according to one study, sleep restriction desensitizes serotonin receptors, making them less responsive to the transmitter—another characteristic of mood disorders. Despite the chicken-or-egg relationship between insomnia and depression, treating insomnia tends to be easier than treating depression itself. The key is taking the right corrective action before chronic sleeplessness evolves into full-blown blues. Researchers recommend watching out for three key symptoms of depression: changes in mood, changes in interests, and, of course, changes in sleep. If your insomnia has lasted for more than a few days, especially if it is affecting your normal routine, be sure to see someone who can help.

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