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Sleep Deprivation And Blood Pressure

Kick sleep deprivation to the curb and lower blood pressure.  Lack of sleep adversely affect your brain and cognitive functions. Know that deep sleep restores the physical body, with scientist believing that during periods of dream sleep restore the mind.  Perhaps even clearing out irrelevant information. 

Solving sleep deprivation.

They even say rapid eye movement (REM) sleep is necessary to feel rested.  Let me explain.....

When you are dreaming images are created by mental activity during sleep with the brain racing, thinking and dreaming as the eyes dart back and forth rapidly behind closed eyelids.

The muscles that control movements of your head, arms and legs are still.  In REM sleep - dreaming state, your brain is hyperactive but is in a paralyzed body.

So what causes high blood pressure when you are having sleeping problems?  

During REM sleep Scientists states that body temperature rises, blood pressure increases, heart rate and breathing speed up to daytime levels.  Even the penis or clitoris becomes erect.

So having say six to eight hours of restful sleep nightly, at least, is key to boosting your health, your sexuality and career. 

Sleep deprivation is linked to insomnia.  Insomnia is when you have difficulty falling asleep because you have not unwind your body and mind from the stresses of the day.  And although it is the most common sleep problem, insomnia is not a disorder but a symptom that can be treated and corrected.

So what can you do to get a better night's sleep?

Solving Sleep Deprivation

I am happy to say falling asleep has never been a problem for me.  I am one of those people that love to sleep, and have the ability to shut down my mind and worries with prayers and meditation.  Though sometimes I do not get enough of it due to lack of time.

Lack of sleep applies to most people, and sleeping less than six hours a night increases the risk of heart disease, stroke and viral infections by fifty percent.

We relax when we watch television or have a drink but the getting to sleep problems seems to come from being unable to unwind.  So here are a few steps on unwinding the physical body and mind.

  • Take a nice warm bath before going to bed. Stretch out and relax in your bath. If not a bath the have a warm shower and feel the spray of the water flowing all over your body, relaxing the muscles.

  • Listen to soothing music as your prepare for bed.

  • Adopt a good sleeping position. Evidence suggests that lying on your side with the pillow pulled into the angle between your neck and shoulder. Your legs should be slightly bent with one in front of the other.

  • Make sure your bed is comfortable. Replace your mattress if it is over five years old.

  • Your room should be quiet, with enough fresh air circling.

  • Do a quick muscle relaxation exercise - this I will explain below - that will trigger a relaxed mind.

  • Having sex is a good way of getting to sleep afterwards. Or just cuddling.

  • Read something soothing and relaxing.

  • And, try meditation before you go to sleep.

Read more on the effects of sleep deprivation as explained in detailed here.

Muscle Relaxation Exercise For A Better Night Sleep

With practice and commitment you may be able to use these exercises to trigger relaxation response and decrease your anxiety or worrying. These exercises enhances your performance and improve night time sleep.

Combat sleep deprivation with these muscle relaxing exercises. They can be done either sitting upright in a comfortable area or lying down. Your muscles will be so relaxed you should fall asleep easily.  Allow yourself to relax mentally so you can enjoy this exercise.

  1. Begin by tensing your feet. Scrunch up your toes as tight as possible for about five seconds. Then let go.

  2. Tighten your ankles, calves, knees using foot pressure agains the floor or your mattress and let go.

  3. Tighten your thighs by pushing down hard against the floor or lying down against each other, then let go.

  4. Clench into fist your hands and let go.

  5. Tighten biceps of your arms, then let go.

  6. Tightly clench your buttocks and let go.

  7. Push your lower abdomen firmly then relax.

  8. Hold in and push out your stomach and relax.

  9. Expand your chest, and let go.

  10. Hunch up your shoulders towards your ears as far as possible and relax.

  11. Lift your neck up and stretch it up as far as possible; pull your chin downs far as possible and let go.

  12. Scrunch up your face as much as possible and relax.

  13. Clench your jaws, with your teeth together as hard as possible, and let go.

  14. Close your eyes as tight as possible and let go.

  15. Frown deeply, crease your forehead up tightly and let go.

Try and do this exercise in the above order and remember to tense each muscle group for about five seconds and as tightly as you can.  Then let go of all the tension within and as you release that muscle each time be aware of the difference between being tensed and being relaxed.

Although this muscle relaxing technique is a bit long it is worth doing to conquer sleep deprivation and you might find yourself liking this activity because it is so beneficial.

Sleep Clinics

If your daytime activities is compromised by sleep deprivation for more than a month you should get medical advice.  Most people do not require a visit to any specialized sleep center, however if your doctor suspects sleep apnea, snoring, or narcolepsy a formal sleep evaluation is often recommended.

The results of these evaluations are analyzed by sleep experts and they will outline specific steps you can take to promote sleep.

Return From Sleep Deprivation To What Causes High Blood Pressure

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