The sleep-wake cycle depends on sunlight and the production of melatonin, which is synthesized in the dark. Melatonin accelerates falling asleep, reduces the number of awakenings at night and improves sleep quality. You can increase its production before going to bed by wearing blue filter sunglasses 2-3 hours before going to bed, or by using blackout curtains that block sunlight. Therapist Daria Miftakhova from the BestDoctor group of companies told socialbites.ca.
“Circadian sleep disorders occur when we cannot sleep when our body needs it, causing our sleep and wakefulness periods to occur at inappropriate times. This is manifested by insomnia, drowsiness and fatigue during the day, decreased physical activity, problems with appetite and gastrointestinal function, and frequent urination,” Miftakhova explained.
In this case, you can cope with sleep difficulties by affecting melatonin production.
“Melatonin allows you to quickly adjust your circadian rhythms, so you can take a melatonin-containing medication before the expected bedtime. If we need to get up earlier, we expose ourselves to soft sunlight, which suppresses melatonin production and therefore makes it easier to wake up. Two hours before bedtime, we expose ourselves to dim light.” lights or blackout curtains will help you go to bed at the right time. And light therapy in the morning,” the expert said.
You can also take melatonin supplements one hour before bed for up to four days starting Sunday to help reset your sleep cycle. It is also recommended to avoid caffeinated drinks in the afternoon.
former oncologist saidThis may be indicated by itching in the female genitals.