“Insomnia” is a health problem that should not be overlooked. with the main reasons It comes from various factors such as psychological factors that are stress and anxiety. Environmental factors, such as noise while sleeping the bedroom is too bright exercising too hard
Behavioral factors in daily life, such as playing games, watching series until late at night or drinking beverages containing caffeine stimulants eat before going to bed or exercise before going to bed including menopausal conditions related to various hormones in the body does not work in balance therefore causing insomnia Waking up in the middle of the night often then it’s difficult to continue sleeping causing the body to not get enough rest Because if you can’t sleep for a long time in a row, it will make your health worse. Because it affects the secretion of important hormones during sleep. And it also affects sex hormones as well. In men who sleep less will affect the production of sperm decreased. And for women who sleep less, the eggs will not ovulate. and irregular menstruation which is one of the reasons for infertility
Teacher Koi – Natcha Loychusak, a science teacher who founded the page BabyAndMom, educates infertility. and coach preparing for pregnancy for infertility reveals that “insomnia” or “difficult sleep” results in insufficient rest of the body which has a negative effect on the body causing the body system to work impeded The immune system is less effective. easily inflamed body Affects the growth and efficiency in repairing damaged tissue has decreased. Due to the efficiency in the secretion of Growth Hormone (Growth Hormone) decreased It also affects ejaculation. “Melatonin hormone” that plays an important role as a good anti-oxidant for the body To protect body cells including sperm and egg cells from free radicals. This substance melatonin is produced the most at night during deep sleep.
A study published in the journal Current Sleep Medicine Report in 2016 found that men and women There is a part of the brain that controls the secretion of hormones. causes sleep or wake, such as melatonin hormones (Melatonin Hormone) and cortisol (cortisol), also known as The “stress hormone” is the same part of the brain that stimulates the secretion of sex hormones. So the hormones that regulate women’s ovulation and the hormones that control sperm production in men are related to the quality of sleep.
When the secretion of melanonin has a problem, it will affect the secretion of Luteinizing Hormone or LH, a hormone that is secreted during ovulation. To wait for fertilization. LH is a hormone that is secreted during the ovulation of that menstrual cycle. If the LH hormone is abnormal, it will affect the irregular menstrual cycle. As a result, the egg does not fall or the egg falls unevenly. which is the cause of infertility itself And it also affects the production of sperm in men.
For men who sleep less or do not sleep well It causes the production of testosterone or Testosterone to decrease, causing the production of sperm to decrease. The sperm is abnormally shaped. abnormal movement and may have abnormal chromosomes When sleeping less than 5 hours a day will result in insomnia Less Melatonin Hormone, Cortisol Levels Increase, Growth Hormone Decreased by men who sleep less than 6 hours or more than 9 hours per day. The chances of getting your partner pregnant were reduced by 42% for each menstrual cycle.
There is also a study of Sleep Deprivation and Late Bedtime Impair Sperm Health Through Increasing Antisperm Antibody Production: A Prospective Study of 981 Healthy Men published in the journal medical science monitor 2017 with 981 Chinese men. It was found that The number of hours spent sleeping and staying up late affects Sperm quality in terms of number movement percentage and sperm viability rate
“Kru Koi Natcha” gave advice for couples who plan to have children and have insomnia problems. Because in addition to affecting the reproductive hormones In the future, it may cause anxiety. and can lead to depression Ready to recommend solutions to insomnia problems. by setting a clear time to go to bed In the beginning, it is recommended to practice until the body adjusts to sleep by itself. Avoid eating before going to bed. Find something to do before bed, meditate, pray, or adjust your sleep environment. Practicing healthy sleep For example, no noise, turning off the television, turning off the mobile phone, turning off the lights, creating a relaxing sleeping atmosphere. Eating some fruits and vegetables also contributes to falling asleep easier, for example:
1. brown rice Germinated brown rice, unpolished rice which contains gamma aminobutyric acid (Gamma aminobutyric acid: GABA) where GABA is present in unpolished rice or all brown rice GABA is the main inhibitory neurotransmitter in the mammalian central nervous system. Plays a role in stimulating neurons in the human brain system. In addition, GABA also has a role in regulating muscle tension. and reduces cortisol levels which is the hormone of stress As a result, the secretion of sex hormones is balanced. Regulates ovulation in women and control the production of sperm in men better
2.L-Theanine Gyokuro green tea extract is certified by Generally recognized as safe (GRAS) and certified by the Food and Drug Administration (FAD) that it can be added to food. Most GRAS certified buses do not have a limit on the amount of use. But will be used sparingly, according to GMP and has a research report from S. Kim et al., 2019, a study found that eating GABA (GABA) in combination with L-Theanine (L-Theanine) ) substances extracted from green tea It will reduce sleep latency and increase the duration of sleep, resulting in relaxation, deep and restful sleep. Compared to eating GABA (GABA) or L-Theanine (L-Theanine alone) And from the study also found that L-Glutamine, which is a precursor of GABA (GABA) that acts as a neurotransmitter Helps the brain to work efficiently Stimulate the secretion of growth hormones up to “4 times”, helping to sleep better and more refreshed when waking, reducing stress and preventing depression. Reduce muscle pain and regenerate muscle cells
3. BlackcurrantIt’s one of the berry family. or otherwise known as “King of the berry family” because it is rich in high vitamins. Contains anthocyanin This substance is the one that makes the fruit black with antioxidants. The free radicals directly affect the quality of sperm, egg cells and some obstetric and gynecological diseases resulting in infertility. And it also reduces the success rate of using medical reproductive technology as well. According to research by akaishi & Colleagues from the University of Tsukuba, Tokyo, Japan, it was found that eating blackcurrants that provide anthocyanin 50 mg or more for a consecutive period. Can help relieve fatigue due to using eyes for a long time and also helps the eyes to work better in the dark Helps improve peripheral blood circulation, such as cold hands-toes. Help reduce dark circles around the eyes. Helps prevent stress that causes insomnia. Makes sleeping more restful
4. Black grapes (Black Grape) is a type of grape that tastes sour, sweet or crispy, soft, juicy, fragrant and has many benefits and medicinal properties. Increases the hormone melatonin in the human brain. which regulates the sleep-wake cycle and make the process of falling asleep easier. Helps to secrete the proper melatonin hormone Helps relieve jet lag Delayed Sleep Disorder And insomnia contains antioxidants that help slow down aging. and increases the level of antioxidants in the blood Help the work of the heart. and blood vessels to improve
5. Ruby Pomegranates contain melatonin, which helps regulate the sleep-wake cycle that is important for sleep health.
It contains vitamin C, which is key for optimal sleep. Promotes healthy sleep patterns and helps to fall asleep easily. rich in potassium and antioxidants as it has antibacterial and antiviral properties Therefore can be used to prevent various infectious diseases, rich in folate (vitamin B9) that will be less in people with insomnia It is also rich in magnesium, which can help relieve insomnia. and improve sleep efficiency, sleep time, and sleep initiation. reduces anxiety which is a major cause of insomnia In addition, the pomegranate peel contains ellagic acid, tannin, which helps reduce inflammation as well. The experiment found that such substances can inhibit the formation of nitric oxide. which causes hardening of blood vessels in the body when various points good inflammation Inflammation in the body affects infertility.
A study published in the journal Reproductive Science in 2011 found that inflammation is one of the causes of obstetric disease. (Gyneological disease) in which inflammation (Inflammation) affects ovulation and hormone production and is also associated with endometrial hyperplasia. In regards to fertility, inflammation has been associated with conditions such as endometriosis, polycystic ovary syndrome (PCOS), pelvic inflammatory disease, ovarian cysts or tumors. in the uterus , degenerative ovaries premature menopause, inferior egg and sperm cells, and the failure of the embryo to implant or abortion in the early stages as well
by infertile people who have insomnia problems If unable to adjust the sleep time by yourself Can choose to take supplements from natural extracts that collect extracts from Pharmagaba, L-Theanine (L-Theanine), L-Glutamine (L-Glutamine), Mac Nixia Amino Acid Chelate (Magnesium Amino Acid Chelate), Black Corant (Blackcurrant), Pomegranate Extract (Pomegranate Extract), Black Grape Extract, including Vitamins B6 and B12 all help improve sleep quality.
to reduce unnecessary use of sleeping pills
source : babyandmom