Take Control Of Sleep Problems - By: NathanT

A person's quality of health and life can be severely reduced by insomnia and sleep disorders. Lack of sleep leads to fatigue, low mood and weakens the body's immune system. During deep stages of sleep, your memories get stored so that you may retrieve them later. Through sleep a person's body and mind heals and develops, and energy is replenished.

During darkness increased Melatonin is produced in the pineal gland and in the retinas of your eyes. This hormone helps to trigger sleepiness and naturally lowers the body's temperature. Exposure to light triggers the release of serotonin and ceases melatonin production. Our body temperature increases thus making you feel more awake.

People who have low levels of serotonin are more susceptible to developing sleep disorders, anxiety and depression. Sleep can also be affected negatively by exterior sources. Winter months can be a difficult time to get through for some people who may experience low mood and energy. People, who suffer from depression and sleep problems during winter months, are often diagnosed with SAD or Seasonal Affective Disorder.

To help maintain a regular sleep pattern, light is important. Getting enough natural sunlight can be difficult in winter, but artificial light is a helpful substitute. Many people find this an effective way in how to beat insomnia over the winter. Try and work in a well lit environment in the day so you can maximize on the body's natural production of serotonin.

It is best to be in bed earlier and to wake up earlier in the morning. This way you can maximize your exposure to sunlight in the day. It is recommended to dim lighting an hour or so before you sleep to increase your melatonin levels, to help prepare your body for sleep. Also, it's important not to engage in any mentally or physically stimulating activities such as work or exercise.

It is also important to make your room as dark as possible when you sleep, by turning out all lights and ensuring that you have no outside light entering into your room. A set of thick lined curtains will do. You could also line your existing curtains to make them thicker. On the other hand, some people may find that wearing an eye mask is a better solution.

During sleep the body relaxes and cools just slightly. Does this suggest that body temperature affects sleep? Well have you ever found that during hot summer nights it is even more difficult to sleep?

When a woman goes through her period her body rises in temperature which can often affect sleep. During the day when our body temperature levels increase we become more alert and energized. The opposite happens at night when the body actually drops in temperature.

A hot bath an hour or so before bedtime can be very effective at inducing sleep. Initially the body becomes warmer, but as it quickly cools down this can induce drowsiness. Be aware that you should not have a hot bath just before going to bed, as your body will need an hour or so to cool down.

The proper sleep wear can make sleep much more relaxing. In addition, keep your room at a comfortable temperature throughout the night. In the hot summer months, dress lighter and keep the bedroom well ventilated.

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