Could the causes of poor sleep be related to your genetics?
Did you know that about 30% of adults experience short-term sleep problems, and 10% have long-term sleep problems? SleepWhile it is critical to our holistic health, it is unfortunately not of the same quality for all of us. sleep qualitycan be interpreted with various variables such as sleep duration, sleep frequency, whether sleep is interrupted, sleep depth and sleep patterns, and many factors can influence the quality of our sleep. When we think about these factors, the first thing that comes to mind is environmental factors even if it comes nature vs. light quarrels – that is, whether it is environment or genetics – appear in a dream, as in many other issues. According to experts, it’s because we don’t “sleep well”, in other words. quality sleep experience behind our inability to live our genes can play a decisive role.
Are the causes of poor sleep linked to genetics?
e.g. Alzheimer’s disease, cancer with chronic diseases associated genetics, poor sleep quality It is also closely related to negative life experiences. Thus, this situation leads to the following question: because of our DNA, some of usIs he destined for poor sleep quality?or our environment our way of life Does it affect our sleep more than we think?
Sleep Psychologist Dr. Behind insomnia, according to Joshua Tal our genetics extremely efficient. “If your parents or grandparents have trouble sleeping, it’s very likely that you will have a similar experience.” said Dr. Tal also confirms this judgment with research. Studies have also shown that genetic factors explain between 31% and 58% of a person’s chance of developing sleep disorders such as insomnia. Just like dr. Sleep expert like Tal, Dr. Nishi Bhopal also highlights the influence of genetics on sleep and adds: “Genes show how much sleep a person may need, as well as the time of sleep, i.e. night owl or morning owl We know if it has an effect or not.”
Well, if genetics influence the quality of sleep in such a way, and poor sleep quality is ingrained in our genes, can we reverse this situation? we can improve our sleep? Good news: yes. According to experts and research, while genetic factors play a crucial role when it comes to sleep quality, that doesn’t mean someone is destined to have poor sleep for the rest of their lives.
With the adjustments we’ll make to our lifestyle We can improve our sleep and even more. According to a study published in 2020, lifestyle can reduce the risk of premature death by 38% regardless of genetic factors. Dr. During sleep, the situation is no different, according to Bhopal: “Your genes are not your destiny.” speaking environmental factors emphasizes how important this is and adds: “The influence of genes can be changed through preventive measures and interventions.”
On the other hand, dr. Tal explains this situation using the susceptibility-stress model: “You may have the gene for a certain disorder, but this does not mean that the gene is activated. It’s actually a kind of seed for this gene. Some stressors can activate this gene; but does it go away genetic as well depends on environmental factors” In other words, the quality of our sleep is partially under our control.
5 effective ways to improve sleep quality
Dr. According to Tal and Bhopal, these 5 ways to improve sleep are very effective:
- Change your mindset: “I don’t sleep wellthinking can do more harm than good and self-fulfilling prophecy it can turn into “If someone believes they are ‘not sleeping well’, they may start engaging in behaviors that impair sleep, such as trying harder to fall asleep, worrying about sleep, using caffeine to stay awake during the day, or drinking alcohol.” says dr. Bhopal I”Although the sleep problem is genetic, it is maintained by negative thoughts and actions associated with sleep. adds dr. Tal.
- Remember about sleep hygiene: Sometimes improving sleep requires going back to basics and monitoring your sleep hygiene. Dr. Bhopal says it means having a sleep routine, minimizing alcohol and caffeine at the right times. exposure to light and darkness He states that this includes habits such as regular physical activity and regular physical activity. He also adds that a healthy diet is an effective sleep regulator.
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- Check out the main medical problems: Bhopal“When someone struggles with the quality of their sleep, we want to make sure they don’t have health issues.” speaks. This may include sleep disorders such as sleep apnea, narcolepsy, and restless leg syndrome. For this reason, it is always a good idea to get support from an expert.
- Try cognitive behavioral therapy: “Cognitive behavioral therapy for insomnia really works,” says Tal. And it is effective in about 90% of people, and almost everyone sleep chronotypes He states that he can benefit from this therapy.
- Know that perfect sleep does not exist: bhopal, “It is important to remember that the need for sleep and its quality fluctuate, and there is no such thing as perfect sleep.” speaks. Focus on doing your best, but don’t worry about a sleepless night here and there.
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