![]() Plants, animals, fungi and cyanobacteria all operate on a circadian rhythm and are often modulated by external cues like sunlight and temperature. This 24-hour sleep/wake cycle is called circadian rhythm. Your body’s internal clock instinctively knows when it’s time for sleep and when it’s time to wake. Have you ever noticed that you tend to wake up at the same time when you are able to wake up naturally? You may also notice that you get tired around the same time every night. Consult your physician before taking any supplements, beginning any diet or fitness plan, or adopting any treatment for a health problem. Talk to your doctor to check on any medical reasons for your insomnia, get more sleep advice, and see if you should see a sleep specialist.*This article is for general information only and is not intended to be medical advice. If your insomnia is chronic - meaning you’re having trouble sleeping for more than 3 months - it’s time to skip the tips and talk to a doctor, Perlis says. Try that for a couple of weeks, and your sleep should get better. Make your bedroom comfortable, dark, and cool.Avoid caffeine and alcohol 5-6 hours before bedtime.Only use your bed for sleeping or having sex.Make your last hour of the day relaxing by doing calming activities, like reading.Go to bed and wake up at a regular time, even on the weekends.Rethink Your Sleep HabitsĮveryone has a bad night from time to time, but working on your sleep habits might help. If you’re taking medications that make you groggy or if you have balance problems, you’re better off staying in bed for safety’s sake. There are a couple of exceptions to the get-out-of-bed advice. That can be counterintuitive and might make you more anxious about being awake. But you don’t have to obsess over the time. Sometimes it’s helpful to pick a time up front, be it 30, 60, 90, or 120 minutes, says Perlis. You’ll be more likely to fall asleep faster if you go to bed when you’re drowsy. You can go back to bed when you start to feel sleepy. Ideally, you should stay out of the bedroom for a minimum of 30 minutes, Perlis says. This can cause rebound insomnia - or early morning awakenings, where you wake too early. Never drink alcohol as a way to fall asleep, Perlis says. If you’re sensitive to caffeine, don’t drink anything with caffeine after lunchtime. Eating before you get back into bed can cause indigestion - you might feel bloated, nauseous, or uncomfortable. This is because digestion slows down when you’re sleeping. Don’t Eat or Drink Anything but WaterĮating at night can make it harder to get to sleep. Even moderate exercise can keep you awake at night. Try not to do anything that will rev you up and make it harder to doze off.Īlthough you might’ve heard that you can make yourself drowsy by exercising, that’s not true. It’s best to just keep the TV, computer, and phone turned off. These screens can trick your brain into “waking up” and make it harder for you to fall asleep. Playing a repetitive game (Sudoku is a good bet)Ĭhoose something calming and soothing that you could do any time of day.ĭon’t rely on technology - like your computer, phone, or the TV - to lull you back to sleep.Experimenting with deep-breathing techniques.Activities that could help you relax include: “If you’re awake and you know it, you’re out of bed,” Perlis says.ĭo something relaxing that might make you feel sleepy. You want your brain to associate your bedroom as a place to sleep. As comfy as your bed may be, it’s best to leave your bedroom when you get up.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |