There’s another reason why you have to find a natural cure for insomnia. Studies have shown that insomnia and the consistent lack of sleep deprives the body of rest and its ability to renew itself. This leads to aging! Read this great article on insomnia and aging.
Lack of Sleep Speeds Up Aging
Not getting enough sleep can definitely cause more facial wrinkles, but here are 7 more ways to make sure that you get even more wrinkles, have more aches and pains, feel old, or even die sooner.
1. Eat or snack close to bedtime.
Going to bed on a full stomach may help you fall asleep faster, but once you’re asleep, you’re more likely to have reflux into the throat, leading to more frequent breathing obstructions and arousals, leading to inefficient sleep.
Most modern humans have dental crowding and smaller jaws. Since soft tissues such as the tongue and nasal septum grow to their genetically predetermined size, the airway gets crowded. This leads to more frequent obstructions when on your back (due to gravity) and especially when in deep sleep (due to muscle relaxation). The more juices you have in your stomach when you go to bed, the more likely it’ll come up when you stop breathing.
Your stomach juices include not only acid, but also bile, digestive enzymes, and even bacteria. These substances can cause even more inflammation and swelling in your throat, leading more more obstructions and arousals.
If you want to gain weight, continue eating late. Lack of sleep quantity or sleep quality has been shown to promote weight gain, which leads to more narrowing in your throat.
2. Drink a night cap before bedtime
Alcohol may help you to fall asleep better and faster, but it causes your throat muscles to relax and you’ll stop breathing much more often, preventing you from achieving continuous deep and REM sleep. Not sleeping deeply can increase stress levels, making it difficult to shut down your brain when you’re trying to fall asleep. Drinking alcohol before bedtime can help you to go to sleep, but you end up aggravating this vicious cycle. Alcohol also irritate the stomach, creating more acid production.
3. Sleep on your back
Modern humans, due to smaller than normal jaws, are unable to breathe well during sleep when supine due to the tongue falling back (due to gravity) and especially in deep sleep (muscles relax). The more crowded your mouth is (if you needed braces), the more likely you’re going to be a natural side or stomach sleeper.
Anything that prevents you from your normal preferred position will increase the number of obstructions and arousals, leading to less efficient sleep. One way to make sure that you sleep on your back is to get injured or undergo surgery-this will definitely lower your sleep quality.
4. Undergo rhinoplasty
Whenever the surgeon narrows the tip, cartilage in your nostrils are weakened, and years later, are more likely to cave in whenever your inhale. If you have a deviated nasal septum, or allergies, the weakened nostrils are more likely to collapse inwards, leading to a vacuum effect in the throat, with more frequent tongue collapses (especially if you have small jaws, eat late or drink late). Look for a surgeon that doesn’t take the steps needed to prevent this from happening if you want to have more breathing problems later in life.
5. Bottle-feed as an Infant
Dentists have shown that the physical act of bottle-feeding changes your bite and dental structures, leading to a higher incidence of malocclusion. This leads to crowded teeth and narrow dental arches, which can increase your chances of developing obstructive sleep apnea later in life. If you want to make things worse, use pacifiers whenever possible and encourage thumb-sucking for as long as possible.
6. Undergo jaw surgery
Jaw operations are commonly performed to correct bite or occlusion problems, but one thing that surgeons frequently don’t address is the fact that any time the upper or lower jaw is pushed back, the airway can become more compromised. As a result, your smile and your bite can improve, but your ability to breathe properly at night will go downhill. Not sleeping efficiently can significantly increase your rate of aging.
7. Don’t treat your sleep apnea
Obstructive sleep apnea is a common condition that becomes more common as we all get older. People with sleep apnea stop breathing repeatedly at night, without even realizing it. This causes a major physiologic stress response that wreaks havoc on your body. Even growth hormone levels are diminished. In fact, about 1/4 of men and 1/10 of women are thought to have unrelated obstructive sleep apnea. After age 60 to 70, some studies show that the vast majority have obstructive sleep apnea, especially if you have chronic medical conditions or are institutionalized.
Efficient sleep (quantity and quality) is essential for healing, regeneration, and rejuvenation. Ignoring your breathing problems while sleeping is a surefire way to age faster. If you really want to have more facial wrinkles, wait until you’re much older to address any underlying sleep-breathing issues you may have.
When insomnia strikes, any gadget, any device that helps us sleep is heaven sent. Here are some more tips on how to beat insomnia.
Eye Shades and Other Sleeping Tools for a More Comfortable Sleep
Sometimes, the best answer to a sleeping problem is to gear up with the right sleeping aids before going to bed. Tools that help us get enough sleep are more than just eye shades and pillows. Today, we have a wider range of sleeping aid products from masks and soft bed covers to sleeping pills and exercise routines that guarantee to put you to a relaxing, deep sleep.
Sleep replenishes the energy we lost during the day so it’s very important to get at least eight hours of sleep to refill your body with energy the next day.
Lack of sleep makes you tired and sleepy all day, leaving you little interest to do all your daily chores. Plus, it makes your day a boring one. So the next time you encounter insomnia, buy these things ahead and pack them in the nearest bedroom drawer you have.
Eye shades – This tool forces your eyes to close, allowing you to fall asleep quickly. When buying one, select those made with comfortable but durable material. Cotton shades are best for those who don’t want uncomfortable shades made from thick fabric. The best ones don’t always come with expensive tags so look around for good but affordable shades.
Sleep apnea mask – This mask is designed to allow easy breathing during sleep. It’s believed to decrease snoring while sleeping. It’s ideal for women whose husbands often snore at sleep. It’s also perfect for children and adults who have difficulty in breathing while at bed. When buying this mask, always purchase from trusted stores and reputable online shops. Never buy from unauthorized dealers and sellers to prevent using defective masks.
Comfort pillows – Soft and clean pillows are a must-have to any bedroom. These things provide support and add comfort when you rest. Always remember to wash your pillows monthly to prevent mites from invading your bed.
Pillows should be kept tidy through washing and replacing pillow covers. Having at least two pillows in bed helps in adding more comfort so you’ll fall asleep faster. Stack some lumbar pillows, which you can hug so you’ll feel better during sleep.
Bed cover – Choose silk or cotton covers for more softness. Fabrics that resemble cushions will make you fall asleep real quick. Silk is perfect for couples who are looking for a romantic type of bed sheet while cotton works for everyone who’s into delicate fabrics.
Bed lamps – Opt for lamps with incandescent or yellow lights. The soft glow of these light bulbs help you fall asleep faster than before. Plus, if you suddenly wake up at dark, you can turn it on and still go back to sleep. You won’t be stirred by the harsh beam of fluorescent light and other luminous light bulbs available in the market once you have a bedside lamp with soft light.
Mattress – Your bedroom wouldn’t be complete without a strong and durable mattress that should last for at least a year or two. Mattresses should always be made with only high quality materials. If you want, you can buy foam and place it on top of your mattress to create a more comfortable bed. You can also choose foam over mattress because foam beds are more affordable than mattresses.
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How to Have a Good Night’s Sleep
Insomnia often happens among people undergoing stress or anxiety problems. It is characterized by difficulty in sleeping as well as other symptoms including early wake up time and uncomfortable sleep. People who work for long hours and work on night shifts have higher chances of acquiring this sleeping condition.
Although insomnia may range from short term to constant stage, other people who lack sleep every night can find solutions in different sleeping aids recommended by most experts. For those of you who encounter too many sleepless nights, try doing these techniques to have a more relaxing and peaceful sleep.
Try avoiding food and drinks with too much caffeine. Stay away from eating coffee pies, apples, and coffee drinks before going to sleep. These food and drinks contain caffeine, which helps you stay alert and awake. In order for you to have a good night sleep, try drinking a glass of cold or hot milk to put you in the sleeping mood.
Always take time to search for the best pillow in the market. High-quality pillows with a soft feel give you more reasons to rest in bed. Plus, it allows you to have a more comfortable feeling while sleeping. There a variety of pillows in the market so make sure you get the best type that fits your sleeping needs. If you’re a traveler, better get some traveler’s pillows so you can sleep soundly while on a journey.
Select a comfortable mattress for your bed. You may have the most expensive pillow forms in your bedroom but are you sure you also have a good and comfortable mattress around? Having a cozy bed will ease your mind during bedtime. Cover your bed with dark or white linen and avoid putting bed covers in bright colors.
Warm tones immediately put you to sleep while white ones connote a clean sleeping space that helps elevate your sleeping mood. If you want, you can put decorative pillows like Asian floor pillows on your bed so you can sleep with style and added comfort.
Don’t turn the TV on as you put yourself to sleep. Or better yet, don’t place a TV set in your bedroom. A bedroom should always be a quiet little place for rest and not for recreational activities. You can read some books instead of watching TV. Reading books allows your mind and senses to relax so it’s recommended to stack up some books on your bedside table.
Buy sleep apnea mask. This mask is specially designed to prevent snoring and obstructed breathing during sleep. If you snore during sleep or your husband’s irritating snoring prevents you from getting 8 hours of sleep, you should buy this tool. It’s worn as a mask and it’s quite affordable. You can purchase it in medical stores or online medical shops.
Always keep your sleep apnea mask, eye covers, and other sleeping essentials in a drawer near your bed. Place it strategically near you so by the time you feel sleepy, you don’t have to get up and get your sleeping tools in your closet or a drawer that’s too far away from you. Getting up will wake your senses, making it difficult for you to go back to your sleeping mood.
Nobody should suffer night after night of no sleep or poor quality sleep. Insomnia can be overcome by being proactive in the ways to make the body relax and calm. From warm milk to music to sleep apnea masks, use whatever is necessary so the body is not deprived of the chance to renew itself.
