How to Get Better Sleep Many people struggle with sleep disorders like hypersomnia and narcolepsy. Thankfully, treatment options like Xywav exist to help manage consistent, healthy sleep patterns. In this article we're looking at five different ways on how to get better sleep, and breaking each one down. 1. Prescription Medications for Sleep Disorders Certain medications are specifically designed to help regulate sleep patterns and address various sleep disorders. These options can be helpful for those who have severe insomnia or issues like narcolepsy: Xywav: Known for its role in managing excessive daytime sleepiness in narcolepsy, Xywav has proven effective in promoting restful sleep. It works by helping to regulate the brain's sleep-wake cycle and is especially beneficial for those with disorders causing fragmented sleep. Ambien: Commonly prescribed for short-term insomnia, Ambien assists with falling asleep faster. Lunesta: Lunesta is meant for short-term treatment of insomnia, helping those who struggle to fall and stay asleep. Belsomra: Belsomra works by blocking orexin, a neurotransmitter involved in wakefulness. It’s effective for people who have difficulty staying asleep and often provides a gentle, non-habit-forming solution. 2. Cognitive Behavioral Therapy for Insomnia (CBT-I) Cognitive behavioral therapy for insomnia, also known as CBT-I, is a non-drug approach to addressing chronic insomnia. The therapy involves working with a therapist to address thoughts and behaviors that interfere with sleep. Techniques used in CBT-I include: Sleep restriction therapy: Sleep restriction therapy limits the time spent in bed to create a stronger association between bed and sleep. Stimulus control therapy: Stimulus control therapy involves finding activities that promote a restful mindset in the bedroom, such as avoiding screens before bed and not working in the bedroom. Cognitive restructuring: Cognitive restructuring helps individuals shift thoughts from sleep anxiety to positive associations with bedtime, ultimately leading to a better night of sleep. [youmaylike] 3. Lifestyle Adjustments to Improve Sleep Quality While this might seem simple, adopting healthier sleep habits can play a substantial role in enhancing sleep quality. Some essential tips include: Maintaining a consistent sleep schedule: Going to bed and waking up at the same time daily helps regulate the body’s internal clock, making it easier to fall asleep and wake up naturally. Creating a relaxing bedtime routine: Engaging in calming activities, such as reading or taking a warm bath before bed, can cue the body for sleep. Exercising regularly: Physical activity, especially in the morning or early afternoon, can improve sleep quality. Avoiding stimulants: Steering clear of caffeine, nicotine and big meals in the hours leading up to bedtime can help promote restful sleep. 4. Natural Supplements for Sleep Support For those looking for natural remedies, several supplements have shown promise in promoting better sleep. Some common supplements for sleep support include: Melatonin: Melatonin is a hormone that helps regulate the sleep-wake cycle. Melatonin supplements can be particularly useful for those dealing with jet lag or unpredictable and late work schedules. Valerian root: Known for its calming properties, valerian root is believed to play a hand in reducing anxiety and improving sleep quality. Magnesium: This mineral plays a role in muscle relaxation and nervous system regulation, helping to alleviate sleep disturbances caused by tension and stress. Lavender: Either as an essential oil or supplement, lavender has been shown to reduce anxiety and improve sleep quality, especially when diffused in the bedroom or taken in small doses before bed. 5. Improving Sleep Hygiene Good sleep hygiene can make a world of difference for those struggling with sleep quality. Sleep hygiene practices include: Limiting screen exposure: The blue light emitted from screens can suppress melatonin production, making it harder to fall asleep. Consider limiting screen time at least an hour before bed. Using blackout curtains: Blocking out light from outside sources creates a darker environment that can help you fall asleep faster and stay asleep through the night. Keeping the bedroom cool: A slightly cool room temperature is optimal for sleep, as it encourages the body’s natural drop in temperature needed for sleep onset.
Leaky Gut Syndrome Symptoms
Leaky gut syndrome, also known as intestinal permeability, is a condition in which bacteria or toxins leak from the small intestine into the bloodstream. In this article, we are going to take a look at leaky gut syndrome symptoms so you can know if you are at risk.
Microbiota is bacteria found in the intestines that help with digestion, protect the intestinal wall, and contribute to immune function. Research shows that a microbiota imbalance in the intestine may trigger the body’s immune response resulting in gut inflammation and intestinal permeability.
The science behind leaky gut syndrome is still developing. And the infancy of it is the reason for tensions between proponents of natural health who diagnose and treat leaky gut and some mainstream medical practitioners who dismiss it.
Because of this, there are no definitive tests to find out whether an individual has leaky gut syndrome, and many people go their whole lives without a diagnosis and proper treatment. If you suspect you may have any of its symptoms, it is advisable to consult with a doctor who will take your concerns seriously.
However, it is widely accepted that leaky gut is a common syndrome among people with autoimmune diseases, such as celiac and Crohn's disease. Still, the evidence that it is an underlying cause of such conditions is not sufficient.
Causes of Leaky Gut Syndrome
The defined causes of the leaky gut syndrome include:
- Chronic stress, which weakens your immunity and undermines your ability to fight off bacteria and viruses
- Preservatives and other chemicals found in foods often causing damage to the intestine's lining, undermining the digestion of gluten
- Excessive consumption of alcohol
- Medications such as non-steroidal anti-inflammatory drugs (NSAIDs) and aspirin causing damage to the intestine's lining
- Dysbiosis, the imbalance between the other species in the gut; good and bad bacteria (antibiotics are a leading cause of the imbalance because it kills the good bacteria in the stomach)
- A poor diet that’s heavy on processed foods leading to an overgrowth of yeasts in the intestine
People with the following conditions are also likely to experience leaky gut. - Acnes
- Allergies
- Arthritis
- Autoimmune diseases
- Brain fog
- Chronic fatigue syndrome
- Chronic liver disease
- Diabetes
- Unexplained rashes
- Food allergies
- Giardiasis
- Hives
- Intestinal infections
- Irritable bowel syndrome (IBS), including ulcerative colitis
- Inflammatory bowel disease (IBD)
- Pancreatic insufficiency
- Polycystic ovary syndrome
- Sinus infections
It is best not to think of the leaky gut as a disease by itself but a means through which toxins invade the body through the gastrointestinal tract and cause other diseases.
Common symptoms of leaky gut syndrome include:
- Chronic diarrhea, constipation, or bloating
- Depression, anxiety, or ADHD
- Fatigue
- Nutritional deficiencies
- Malaise
- Skin problems including eczema and rashes
- Inflammation
- Joint pain
Treatment Options
The most effective treatment for leaky gut syndrome is a diet that supports gut health and eliminates stressors such as:
- Gluten and wheat-based products
- Dairy products, including milk and cheese
- Refined oils including canola, sunflower, safflower, and soybean oil
- Highly refined foods and snacks such as crackers, potato chips, sugary cereals, among others
- Artificial sweeteners
- Salad dressings and sauces such as soy, teriyaki, and hoisin sauce
- Drinks with soy, caffeine, refined sugar, carbonated beverages, and alcohol
Foods that support gut health include: - Greens such as arugula, beetroot, broccoli, cabbage, carrots, kale, spinach, ginger, mushrooms, and zucchini
- Fruit fiber from bananas, berries, pineapple, lemon, passion fruit, and papaya
- Roots and tubers including potatoes, sweet potatoes, carrots, turnips, and yams
- Nuts and seeds, including almonds, peanuts, nut-based milk, and chia, flax, and sunflower seeds
- Healthy fats such as omega-3, avocado oil, extra virgin oil, and coconut oil that support brain function
- Meat and eggs — chicken, turkey, and eggs, fish, lean beef, and lamb
- Cultured dairy products such as yogurt, kefir, and sauerkraut are known to support brain activity
- Healthy beverages including bone broth and coconut milk
Lifestyle adjustments that may prove helpful besides a good diet include:
- Regular exercise
- Measures that ensure you get enough sleep, such as observing a regular bedtime schedule and avoiding blue light around your bedtime
- Avoid antibiotics if necessary
- Quit alcohol and smoking
You could opt to visit a gastroenterologist to help you navigate nutritional choices. Notably, treating Crohn's or celiac disease after a diagnosis will also address leaky gut symptoms. Avoiding stress either by medication or meditation is also effective in addressing intestinal permeability.