You’ve be lying in bed for hours, you can’t sleep. You are awake in your bed and all sort of things are running through your thoughts. Then the alarm clock goes off it’s time to get out of bed. You are thinking how a my going to make it through the day if I’m so tired. You haven't gotten any sleep last night and many other nights.
Insomnia is a sleeping disorder that prevents you from sleeping and staying asleep for a long enough time to feel rested. Most people can agree to have Occasional episodes of insomnia which may come and go without causing any serious problems, but for some people it can last for months or even years at a time.
Insomnia & Its Relation To Diabetes
Insomnia can be cause by anxiety, depression, stress, anger, grief, bipolar disorder, medical illnesses, diseases and some medications can have a long term affect on your health.
Diabetes is one of the many illnesses that can be cause by insomnia, not getting enough sleep has been proven to affect blood glucose levels which can increase risk of developing type 2 diabetes.
Diabetes and sleep problems often go hand in glove. Experts agree that well Controlled diabetes leads to better sleep and better sleep leads to better control glucose levels.
In my 20s I suffered from Insomnia. I couldn’t sleep for more than 4 to 5 hours in the night. This never bothered me because during the day I usually slept for 2 to 3 hours. This sleeping pattern continued for years. I never knew it wasn’t the right thing to do. I’m now diagnose with type 2 diabetes, a disease that I inherent from my mom along with a terrible sleeping habit.
Insomnia Causes Depression
Sleep and depression are closely linked. Untreated insomnia can cause depression. Studies show if insomnia isn’t treated there can be positive depression outcomes. Sleep loss or sustained wakefulness may cause alterations in neurobehavioral functions that may result in depression.
We have to be resilient to cope with the changes of life, studies show that having sleep is an important factor in our ability to deal with the demands of life. Sleep is a biological source that gives us the ability to bounce back, the ability to have a good night rest help foster mental and emotional resilience. Chronic sleep disruptions cause us to be depressed and to emotionally vulnerable. Sleep gives the brain some “down time” so we can process information to store in our memory bank. It improves creativity, concentration and assist with learning. Treating one condition will improve the other. People who sleep poorly are much more likely to develop significant mental illness than those who sleep well.
Serotonin And Melatonin Link To Sleep Disorder & Depression
Serotonin and Melatonin are hormones that regulate various body functions: sleep, appetite and mood. Serotonin which is produced in the body is known as a neurotransmitter responsible for sending messages between nerves cells. The majority of our serotonin is in the gastrointestinal tract. Serotonin that is used in the brain must be produced within the brain. It is believe that serotonin deficiency plays a role in depression. There are no way to measure Serotonin level in the brain, but blood levels has been shown to be lower in people who suffer from depression. Serotonin is known as the “feel good” hormone. Increase levels of this hormone is associated with feeling of happiness and relaxation. Low levels serotonin are also linked to weakened immune function.
Melatonin is a neurotransmitter like substance that plays a vital role in circadian rhythm which controls sleeping patterns, hormones release and body temperature. It is noted for its role as a sleep hormone which is produced in the pineal gland in the brain when it’s dark outside. Reason why it’s called the hormone of darkness. Deficiencies of this hormone causes sleeplessness among other illnesses.
Foods To Combat Insomnia & Depression
If you are suffering from Insomnia and depression you need to consume foods that can increase serotonin in the body and foods that’s rich in Melatonin.
To produce serotonin you need tryptophan. We cannot get serotonin from food, there are foods to boast our tryptophan levels, such as walnuts, avocado, bananas tomatoes, soy protein and Turkey (turkey highest tryptophan food).
We also need vitamin B6 to produce serotonin, B6 is water soluble, too much taken from supplements can lead to nerve damage in arms and legs. It’s better to get this vitamin from food. Food rich in B6 are Salmon, Tuna, Herring, Turkey, Beef, Banana and Spinach.
Melatonin is made from Serotonin. One of the best natural source of melatonin are Cherries. Other sources do not actually contain melatonin but can help in melatonin production such as Banana and Oatmeal which contains amino acids
If you or someone you know suffers from Insomnia don't take it lightly, address it quickly. Prolong Insomnia can have a detrimental affect on your health.