Studycentre

A recent research has found that specific genetic factors may trigger the development of sleep problems. The findings have established that insomnia was linked to the occurrence of specific variants on chromosome 7. Apart from this, it also found a genetic link between insomnia and psychiatric disorders and physical conditions. The variant on chromosome 7 is close to AUTS2 – a gene that has been linked to alcohol consumption, as well as others that relate to brain development and sleep-related electric signaling. Several of these variants rest comfortably among locations and pathways already known to be related to sleep and circadian rhythms.

Tips from Heart Care Foundation of India.

• nAvoid caffeinate after 1 or 2 pm if you’re especially sensitive to caffeine. limit alcohol, and don’t drink any within two hours of bedtime.
• n Exercise like walk, jog , or swim. These can help you fall asleep faster, get more deep sleep, and awaken less often during the night.
• nWatching the sleepless minutes pass makes it harder to fall back to sleep in the wee hours. Turn the clock face so you can’t see it.
• nKeep track of your sleep patterns for a week or two. If you find that you’re spending less than 80% of your time in bed asleep, you may be spending too much time in bed. Try going to bed later, and don’t nap during the day. If you find yourself falling asleep too early in the evening, keep the lights bright.
• It’s hard to get back to sleep if your mind is racing or your muscles are tense. To calm the mind and relax the muscles, try meditation, deep breathing, or progressive muscle relaxation.