Causes of insomnia, how to improve sleep quality?
Problems sleeping or with insomnia are related to many factors in our lives, such as diet, lifestyle, stress, depression, sleep disorders, environmental factors and many other internal factors of our body.
The main thing is to understand what the natural sleep process is like and where it is interrupted.
First phase: Transition Phase
When we get ready for sleep, we enter the light sleep stage. In this phase, the body begins to relax, the body temperature drops slightly, and breathing becomes more regular.
Playoff: Non-REM sleep
- This phase is divided into three stages
Phase I: It is the beginning of light sleep, and it is easier to wake up at this stage.
Phase II: Sleep becomes deeper, and the body prepares for deeper sleep.
Phase III: Also known as delta sleep, it is the deepest and most restful sleep. During this phase, the body performs repair and restoration tasks.
During these phases 2 and 3, the GABA neurotransmitters begin to work, which helps promote relaxation and reduce brain activity, to enter deep sleep. The lack of GABA production can cause difficulties in falling asleep and maintaining it during the night.
It is in this phase that our sleep is interrupted, and we suffer from imnsonium, the production of GABA can be reduced by various factors, the most common being chronic stress, magnesium deficiency, excessive alcohol consumption among other factors.
How can we contribute to the production of GABA and improve our sleep?
Eat foods rich in magnesium: Including foods such as spinach, almonds, avocados, bananas, beans, and pumpkin seeds in your diet can help increase magnesium levels, which in turn can support GABA production.
Practice relaxation: Deep breathing and other relaxation techniques can help reduce stress and promote GABA production, which can contribute to better sleep.
Engage in regular physical activity: Regular exercise can help reduce stress and promote GABA production, which in turn can promote more restful sleep.
Limit alcohol and caffeine consumption: Reducing alcohol and caffeine consumption, especially in the afternoon and evening, can help maintain healthy GABA levels and promote better sleep.
Consider magnesium supplements: In cases of magnesium deficiency, a healthcare professional may recommend magnesium supplements to support GABA production and improve sleep.
In recent years, better food consumption, better rest and better sleeping and living habits have been promoted, such as doing sports and physical activities.
Like the consumption of vitamin supplements and food supplements such as magnesium that improve our quality of life.
In this article we have analyzed the first two sleep processes, where it is interrupted and what are the best recommendations to improve and attack insomnia.
In conclusion, insomnia can be due to many factors, as already mentioned, but one of the sources is undoubtedly the lack of constant magnesium consumption, for this we can resort to magnesium citrate supplements, with the daily dose we can greatly improve our quality of sleep and our health in general.
