The PRO Special Health Report PDF reveals:
- The ideal room temperature for sleep
- How just one cup of coffee in the morning can bring on a sleepless night
- Why alcohol won’t help you sleep better (it’s actually linked to chronic insomnia)
- 10 medical conditions that disrupt sleep
- An online program that’s helping insomniacs get much-needed sleep
- The only two drugs that help you fall asleep faster and stay asleep longer
- Why spending less time in bed helps people with insomnia get more restful sleep
- What to do if restless legs syndrome is keeping you awake
- 7 treatments for sleep apnea — that don’t require a CPAP machine
- What to do if frequent trips to the bathroom are keeping you awake all night
- The therapy that works as well as medication to help you sleep
- 4 ways to avoid jet lag that really work
- The sleep position that helps ease low back pain
- And more
Getting enough sleep is as important for your body as eating right, exercising, and practicing good dental hygiene. That’s because lack of sleep not only makes it harder for you to get through the day, it is also linked to all kinds of health problems — from diabetes to increasing blood pressure to weight gain and increased risk for a heart attack. Inadequate sleep even makes it more likely that you’ll catch a cold.
To help you get the rest you need, Wellr Club Medical School experts created This Free Guide
Did you know
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How the different stages of sleep help your body
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Proven ways to fight insomnia o yes not just counting Sheep but counting Sleep
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Health problems that may be making it tough to sleep
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The type of sleep that helps restore alertness
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The best treatments for snoring and sleep apnea
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How to wake up feeling refreshed
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And more!
to discover how to sleep better to lower your risk of health problems, plus learn important facts about sleep, such as:
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The best treatment for insomnia — no medication needed but if its Natural try Tiger nut !
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The hormone that naturally induces drowsiness
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The sleep stage when your mind puts memories into long-term storage
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Home-based tests that can help determine if you have sleep apnea (much less stressful than hospital testing)
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Why dropping just a little weight can help you stop snoring
Practical tips for sounder sleep —
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Why you should never exercise within two hours of bedtime heard of the Adrenaline ? It keeps you awake !
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When you need a nap — and when it’s a bad idea
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Why reading from a backlit electronic device at night is a no-no Facebook !
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Comforting bedtime rituals that can help lull you to sleep count sheep lol !
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A technique that helps battle insomnia we call it outsomnia
There is evidence that oxytocin influences sleep processes: Levels of oxytocin peak at around 5 hours after sleep onset when REM sleep predominates. Blagrove and his colleagues in Britain have been doing some exciting work on this issue.
New research is suggesting that oxytocin plays a crucial part in enabling us to not just forge and strengthen our social relations, but in helping us to stave off a number of psychological and physiological problems as well.
NOW THE HORMONES
How the Big ‘O’ Impacts Your Sleep
Improve your sleep and see the immediate sex benefits.
To improve your sexual health, it is a must that you improve your sleep. This is one of the force multipliers that people commonly look past in efforts to regain their vitality, energy, and desire. Lack of sleep can make things exponentially worse, and high-quality sleep can make things exponentially better.
But, the proof is in the pudding, right? Even though most of us know that orgasm can induce sleep, are people actually using this to their advantage? Let’s take a deeper look at this chemical cocktail to understand why sex can be so helpful for getting a great night’s sleep:
1. Oxycotin
Oxytocin is sometimes referred to as the love hormone or the cuddle hormone because it promotes bonding between people when they’re engaged in intimate activities like hugging, touching, and, of course, having sex. Oxytocin levels are increased through orgasm, and according to research published in the journal Regulatory Peptides, oxytocin has a calming effect that counters the effects of cortisol and helps to promote sleep.
Oxytocin is normally produced in the hypothalamus and stored in the pituitary gland. With its deep connection to the major glands and organs in the body, its release also triggers a cascade of bodily events including the release of other feel-good chemicals called endorphins. This rush of relaxing hormones and endorphins when you release can be just the thing to set you up for great sleep.
2. Serotonin
Sex is just another way you can instantly up your body’s release of this powerful anti-stress neurotransmitter. Serotonin also flows when you feel significant or important, so it’s not just about the sex; it’s about the relationships, the connection, and the experience overall. According to research published in the journal Progress in Neurobiology, serotonin is critical in obtaining and maintaining normal sleep-wake cycles, just like the adrenal-based hormone norepinephrine.
3. Norepinephrine
Also referred to as noradrenaline, norepinephrine functions in the human brain and body as a hormone and neurotransmitter. It has an important role in regulating your body’s arousal system and maintaining normal states of sleep.
At the onset of sleep, serotonin is secreted, which increases deep, non-REM sleep. Secretion of norepinephrine takes place during REM sleep to help promote the efficacy of REM sleep and all of the physiological benefits that it provides. Research indicates that the fluctuation between these stages of sleep is largely due to the relationship between these two neurotransmitters.
4. Vasopressin
A study published in the Journal of Clinical Psychopharmacology found that vasopressin increases sleep quality and decreases levels of cortisol in relationship to sleep. Vasopressin is synthesized in the hypothalamus and stored in the posterior pituitary. Evidence suggests it plays an important role in social behavior, sexual motivation, pair bonding, and overall responses to stress. It’s a fairly complex hormone with many functions, but the fact that it can be released directly into the brain after sex leads researchers to believe that it helps increase the relaxation response along with oxytocin.
5. Prolactin
Prolactin is a hormone that’s linked to sexual satisfaction, and it’s also heavily related to sleep. Studies show that prolactin levels are naturally higher during sleep, and animals injected with the chemical become tired immediately. Studies clearly demonstrate that plasma prolactin concentrations are substantially increased for more than an hour following orgasm for both men and women. With that said, we can finally understand why sex is sometimes referred to as sleeping with someone.
Because prolactin is connected to sexual satisfaction, its release is the reason that men generally can’t “go another round” and need time to recover. It’s also important to note that men produce four times more prolactin when having an orgasm through intercourse as compared to masturbation.
This should be a big note to the significant others out there: If you want a healthy, happy woman, then you have to do what you can to ensure that she gets great sleep at night.
How we Sleep
1. Have your own back.
Many experts will tell you that sleeping on your back is the ideal position to be in. There are several reasons that this could be accurate. First of all, your spine can be in the best position here. You will also have less likelihood of digestive distress, like acid reflux, in this position. And, for all those who are cosmetically conscious, sleeping on your back allows your facial skin to breathe, so you’ll be less prone to having breakouts and early-onset wrinkling.
The downside of sleeping on your back is the greater likelihood of snoring and sleep apnea. This is partly because when we sleep on our backs, gravity can force the base of the tongue to collapse into the airway, obstructing normal breathing. Another reason for this is general throat weakness that’s exacerbated by lying on your back, causing the throat to close during sleep. If someone has too much body fat on their frame, fat gathering in and around the throat can cut off the normal air supply. Losing excess body fat and utilizing a different sleep position can help to remedy this.
2. Sleep like a baby.
Sleeping on our stomachs used to be synonymous with sleeping like a baby. Laying infants on their stomachs to sleep has gone in and out of favor and is still much debated in our world today. Child development specialist Dr. Václav Vojta states that lying on our stomach as infants is actually critical to our development. Through 50 years of research, Dr. Vojta identified that there are specific pressure points on our bodies that “activate” nervous system programs when we are infants. These pressure points are engaged when children are allowed to lie on their bellies and do subtle movements that they would naturally do while sleeping.
More:
Update that to our adulthood, and many people just feel more comfortable and peaceful lying on their bellies. There are many pros and cons to this, so if you’re going to do it, do it right.
Lying down face-first with your legs straight and your arms right by your sides is probably a bad idea. This is compromising your back by taking away the natural curve of your lumbar spine. Add having your head to one side, smashed into a pillow for hours on end, and you’ve got a serious recipe for disaster. On the brighter side, some research shows that lying on your stomach can help prevent minor snoring and some symptoms of sleep apnea.
3. On the winning side.
Most people report that they prefer to sleep on their side, and for good reason. Our most intense times of sleep and development happened while we were in the womb, curled up in the fetal position. Sleeping on our side is the natural sleeping position to emulate this developmental template, and get this:
sleeeping on your side can protect your Brain !
More:
Side-sleeping can be a quick fix for snoring and can help to improve breathing, more so than lying on your back. Plus, sleeping on your side (the left side in particular) has been reported to ease troublesome digestive problems like acid reflux and heartburn.
The downside, as most side-sleepers know, is the dreaded “dead-arm” and finger numbness from this position. Sleeping on your arm for too long can cut off blood flow and nerve function. You can wake up feeling that someone played a prank on you and slathered your arm with novocaine. But that’s easily fixed: Make sure that your head isn’t propped up too high on pillows. You want to ensure that you’re maintaining the natural straight position of your spine with a pillow that supports your neck, but doesn’t raise your head too much.
