Tips from gaining health

Insomnia or sleeplessness is a health problem not a disease. Where we are experiencing a shortage of nocturnal sleep quantity which adversely affects the health of the body. Insomnia can be classified based on the length of these problems occur.

1. If insomnia lasts less than a week then included in transient insomnia.
2. If symptoms of insomnia lasts between one week to three weeks then included in the short-term insomnia.
3. If insomnia lasts for more than three weeks then it is classified as chronic insomnia.

There are different causes of insomnia such as medical conditions, psychiatric, situational factors or major sleep problems. Some common causes of insomnia is temporary and short-term issues disturbing noise or noise, changes in working hours, uncomfortable room temperature, the influence of drugs etc..
Causes of chronic insomnia are stress levels, anxiety, depression.

some of the main symptoms of insomnia:
1. Difficulty with memory.
2. Irritability and impaired social interaction.
3. Coordination of motor movement disorders.

Insomnia problems can be eliminated naturally. The following health tips for relieving insomnia.

1. Try to meditate at least 15 minutes before bedtime. when our mind is not relaxed / relaxed it will be hard to sleep.

2. Make a habit of starting to sleep at 10pm. According to "Ayurveda" (the Indian health science) to bed at 10 will get good quality sleep. If more than 10 hours then it will detract from the quality of the sleep.

3. Drink lots of water to help remove toxins and other harmful substances from the body.

4. Perform sebekum body massage shower at least 1-2 times a week is also effective.

5. If you feel before bed calm / anxious, try listening to soothing music or read a book that can relax the mind.

6. Avoid foods - beverages containing caffeine before bed such as coffee, chocolate, soft drinks, etc..

7. Create a calm atmosphere and comfortable rooms.

8. avoid the use of sleeping pills because it will only make you dependent on it.

9. regular exercise, because exercise makes the body become more fit and healthy.

Start healthy sleep and quality, in addition to the freshness of the morning to get a routine is also very good for health.

One More Proof, Sleep Deprivation Trigger Diabetes? | A recent research suggesting a link between lack of sleep and the risk of diabetes. In their research, scientists from the Brigham and Womens Hospital in Boston found, inconsistent sleep schedule or sleep deprivation can increase the risk of obesity and type 2 diabetes.

In his study, researchers monitored 21 healthy people, who all live in a sleep laboratory for nearly six weeks, in which the cycles of sleep, diet and activity are all controlled by researcher.

The findings showed that participants who are only allowed to sleep about six hours a night and experienced a shift in the cycle sleep/wake has a blood sugar level is higher and tends to slow down the metabolic process.

"The level of glucose that higher for long periods of time on some of the participants could be increased to pre-diabetes," said the researcher. These findings were published on 11 April 2012 in the journal Science Translational Medicine.

Sleep and blood sugar

In the study, researchers conducted blood tests to measure levels of several hormones, including insulin, cortisol (stress related), and leptin and ghrelin (which relate to regulate appetite).

They found that disrupted sleep schedules cause a decrease in 32 percent of the amount of insulin released in the body after eating. Insulin is a key hormone in the regulation of blood sugar.

"The decline in insulin levels is one explanation of how the disruption or lack of sleep can cause diabetes," said Lisa Rafalson, a professor of pediatrics and family medicine at the University at Buffalo.

Rafalson revealed an increase in stress hormones that kept awake the body can cause hormonal imbalances. "Insulin can not perform their duties efficiently, so you end up getting the remaining excess glucose in the bloodstream," he said.

While the latest findings, the researchers did not notice any changes in hormone levels gheriln (which increases appetite) on the sleep-deprived participants. Whereas some previous studies showed that sleep deprivation can lead to higher levels of the hormone ghrelin and leptin are lower.

Related to these findings, Fonseca said, researchers need to find out if there is a solution to prevent the increased risk of diabetes in addition to sleep more.

"The reality is that many people who sleep less because they work. We need to identify if there is anything else they can do to fix it," he said.