Added: Dontez Antone - Date: 15.11.2021 16:26 - Views: 41374 - Clicks: 7030
You shut off the TV in your bedroom and close your eyes, hoping to drift off quickly. We spoke to Linda Myerholtz, PhDa clinical psychologist with UNC Family Medicineabout some strategies for getting to sleep and staying asleep without the aid of medication, which can help in the short term but can be habit-forming and cause unpleasant side effects in the long run.
Getting better sleep starts with asking yourself some simple questions. Is your room cool, dark and quiet at bedtime? Have you done everything possible to transform it into a restful setting? If not, it could be affecting the quality of your sleep. Myerholtz says. Easier said than done for some people, but this can really help improve sleep quality.
Do you have a TV in your bedroom, or spend a few minutes before bed scrolling through social media on your phone? This might also be keeping you from getting to sleep as quickly as you might like. The light emitted from these devices tells your brain to stay awake. You may not realize it, but your brain is constantly building routines and associations that may help or hinder your ability to sleep.
Reading in bed can be OK as long as you are not using a tablet, which emits the same kind of troublesome light as a TV or a phone. Exercise can be great for deep and restful sleep, but not right before bed. Myerholtz recommends refraining from exercise for at least two hours before turning in.
What now? When you start to feel sleepy, lie down and try to sleep again.
Over five days, track how many hours you sleep a night and find the average. Counting back five hours from 7 a. If after a week your sleep efficiency has improved, you can go to bed 15 minutes earlier.
Sleep efficiency is how much of the time you spend in bed sleeping; the longer it takes you to fall asleep and the more often you wake up throughout the night, the lower your sleep efficiency. Myerholtz recommends letting your family and co-workers know ahead of time that your mood and concentration might suffer, and you could be a bit grumpier than usual.
Chronic insomnia may have a of underlying causes, including anxiety, depression, asthma and chronic pain. If your insomnia is secondary to another condition, treating that condition may help alleviate your sleep problems. Your doctor may also prescribe a non-habit-forming sleep aid to help you get back into a healthy sleep routine, or refer you to a sleep specialist.
The most important thing is to find a way to get not just the quantity of sleep you need, but also good quality sleep, Dr. March 7, Sleep. And this is the third night in a row this has happened. What is your sleep environment like?
What else do you use your bedroom for? Do you exercise, smoke, or drink alcohol or coffee close to your bedtime? Other, less healthy habits to avoid before bed: caffeine, nicotine and alcohol.
Are you willing to try a challenging but potentially effective approach? Have you brought sleeplessness up with your doctor?Cant Sleepwanna chat?
email: [email protected] - phone:(236) 760-3803 x 5098
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