Good sleep is undoubtedly important, but one often doesn’t even notice when the quality of sleep is poor. You might feel tired and listless during the day, or it can be a struggle to get out of bed in the morning. Today we would like to introduce you to a habit that robs many people of sleep. If you stop doing this one thing, you'll be well rested in the morning and jump out of bed full of energy. Moreover, a number of stomach and intestinal complaints will become a thing of the past.
Many people have intermittent breathing problems while sleeping, meaning that one stops breathing for a moment. For the most part, one doesn't even notice it when this happens, except for that feeling of tiredness the next day. One might also have the feeling that it's not so easy to get out of bed in the morning.
Intermittent and unnoticed breathing problems represent a serious sleep problem
Although this interruption in breathing does not lead to suffocation, the lack of good sleep does put a strain on the circulatory system. This can result in a 3 or 4 fold increase in the risk of heart disease or heart attack. Moreover the immune system and metabolism are negatively impacted, so the problem is indeed an increasingly serious one. What is the most common cause of such sleep disturbances, and how can they be avoided?
The cause of this breathing problem is generally a full stomach
The human trachea (or windpipe) is constructed in such a way that normally only air is allowed to pass through. If food is still in one's stomach at bedtime, its contents can move upwards into the throat as one lays down in bed to go to sleep. In order to stop anything other than air from entering the trachea, i.e. stomach contents, the body narrows this passage which can result in a pause in breathing.
A simple solution: Do not eat anything in the 4 or 5 hours before going to bed!
You can very easily remedy this problem by changing the following habit: Eating your evening meal too late at night leads to a full stomach when you go to bed. Stop eating too late at night, and instead go to bed with an empty stomach – you should not eat anything during the 4-5 hours before bedtime. In addition, do not drink anything for at least an hour before going to bed. For those people who find themselves hungry later at night, the best choice is to eat some fruit that is high in enzymes – so a few pieces of ripe, fresh fruit. As fruit passes from the stomach to the intestines in 30 or 40 minutes, eating it later in the day will not lead to the breathing problem described.
Source: Dr. Hiromi Shinya, Living without Disease
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