Your sleep problem may be chronic or occasional. It may become obvious when you try to fall asleep or after you’ve dropped into dreamland. Either way, the tips here will help you learn what you need to know to go to sleep, stay asleep through the night, and wake up feeling great.
“Everyone has an occasional restless night,” says Timothy Morgenthaler, MD, president-elect of the American Academy of Sleep Medicine. “But if you regularly find it hard to get back to sleep within 15 or 20 minutes, or if you wake up more than two or three times per night, that can cause disruption in your daily life and is worth addressing.”
A normal night’s sleep includes many seconds-long mini-arousals-from 3 to 15 per hour-as a result of changes in brain wave activity. Most of that time we aren’t even aware of them, and they don’t affect sleep quality. But as we age, these mini-arousals happen more frequently and can become full-fledged awakenings for all sorts of reasons: stress, alcohol, noise, light-you name it. Try these tips to wind down and get yourself clear through the night.
A normal night’s sleep includes many seconds-long mini-arousals-from 3 to 15 per hour-as a result of changes in brain wave activity. Most of that time we aren’t even aware of them, and they don’t affect sleep quality. But as we age, these mini-arousals happen more frequently and can become full-fledged awakenings for all sorts of reasons: stress, alcohol, noise, light-you name it. Try these tips to wind down and get yourself clear through the night.
Put Your Mind Into ItHYPNOTIZE YOURSELF
Deep-breathing and mental techniques can help you sleep after you wake up. “Focusing on a positive experience-like imagining a beautiful beach-allows stress to fade into the background,” says Gary Elkins, PhD, director of the Mind-Body Research Program at Baylor University and author of Hypnotic Relaxation Therapy. Patients with insomnia meet with him weekly for five to eight hourly sessions to learn self-hypnosis. They get an audio recording of sessions and practice self-hypnosis daily at home. People tend to see results withing 2 to 4 weeks, Elkins says.
Deep-breathing and mental techniques can help you sleep after you wake up. “Focusing on a positive experience-like imagining a beautiful beach-allows stress to fade into the background,” says Gary Elkins, PhD, director of the Mind-Body Research Program at Baylor University and author of Hypnotic Relaxation Therapy. Patients with insomnia meet with him weekly for five to eight hourly sessions to learn self-hypnosis. They get an audio recording of sessions and practice self-hypnosis daily at home. People tend to see results withing 2 to 4 weeks, Elkins says.
TRY COGNITIVE BEHAVIORAL THERAPY FOR INSOMNIACBT-1 has been found to be as effective as medication is for inducing sleep. “In people with sleep problems, confidence in the ability to sleep erodes,” says Ryan Wetzler, PsyD, of sleep Medicine Specialists in Louisville. “We teach people what they might be doing wrong and how to reset the biological systems that regulate their sleep.”
MEDITATEEliminating anxiety about getting back to sleep can go a long way. “People who meditate are more relaxed, so when they wake up during the night, they may not get as upset,” says Ramadevi Gourineni, MD, associate professor in neurology at Northwestern University. As a result, they soon drift off again. Gourineni found that when insomniacs practiced Kriya yoga meditation for 15 to 20 minutes twice a day for 2 months, the time they spent awake in the middle of the night dropped from 75 minutes to 25. Other types of meditation and yoga might help as well-and even if you don’t have 30 minutes a day, a consistent practice of any length is like to help. I like to meditate at different times during the day it definitely helps me to relax.
Mind Your BodyNIX Heartburn
More than a third of Americans have acid reflux, and a majority are awakened by it. Your first lines of defense: Don’t eat within 3 hours of bedtime; try lifting your heard 45 degrees to keep acid down; and avoid citrus, onion, carbonated drinks, mint, alcohol, and smoking. If these strategies don’t help, prescription proton pump inhibitors (PPIs) may.
MINIMIZE BATHROOM BREAKS
“Patients often tell me, “When I was a college student, I could drink fluids up until I went to sleep, and now all of a sudden it’s a problem'” says Ariana Smith, MD, assistant professor of urology at the University of Pennsylvania. That’s likely because vasopressin, a hormone that suppresses urine production, declines as we age. If your sleep is sabotaged by trips to the loo, try some simple lifestyle changes. Use the toilet before you go to bed, don’t drink within 2 to 3 hours of bedtime, and steer clear of alcohol and caffeine, which are diuretics. If these don’t help you’re using the bathroom more than once a night, see a doctor because this could signal a medical condition.
“Patients often tell me, “When I was a college student, I could drink fluids up until I went to sleep, and now all of a sudden it’s a problem'” says Ariana Smith, MD, assistant professor of urology at the University of Pennsylvania. That’s likely because vasopressin, a hormone that suppresses urine production, declines as we age. If your sleep is sabotaged by trips to the loo, try some simple lifestyle changes. Use the toilet before you go to bed, don’t drink within 2 to 3 hours of bedtime, and steer clear of alcohol and caffeine, which are diuretics. If these don’t help you’re using the bathroom more than once a night, see a doctor because this could signal a medical condition.
Have Healthy HabitsBE SMART ABOUT BOOZE
A nightcap can certainly make drifting off to sleep easy, but as soon as that alcohol gets metabolized, you may wake up. Drink before sleep and you’ll get less REM sleep, the deep dream state that we need for good rest. Another thing to know: Levels of alcohol high enough to impair sleep differ among individuals-so your mate may sleep like a log after hoisting a drink or two, while you may toss and turn. Your best bet is to schedule last call 2 or 3 hours before heading to bed.
A nightcap can certainly make drifting off to sleep easy, but as soon as that alcohol gets metabolized, you may wake up. Drink before sleep and you’ll get less REM sleep, the deep dream state that we need for good rest. Another thing to know: Levels of alcohol high enough to impair sleep differ among individuals-so your mate may sleep like a log after hoisting a drink or two, while you may toss and turn. Your best bet is to schedule last call 2 or 3 hours before heading to bed.
EXERCISE
Insomniacs who did 16 weeks of aerobic exercise-walking outside or using a treadmill or stationary bike-for 30 to 40 minutes four times a week slept an extra 75 minutes per night, found a study published in the Journal Sleep Medicine. That’s more than other non-drug therapies have achieved, likely because exercise improves metabolism and decreases inflammation-both of which can enhance sleep quality and reduce daytime fatigue.
Insomniacs who did 16 weeks of aerobic exercise-walking outside or using a treadmill or stationary bike-for 30 to 40 minutes four times a week slept an extra 75 minutes per night, found a study published in the Journal Sleep Medicine. That’s more than other non-drug therapies have achieved, likely because exercise improves metabolism and decreases inflammation-both of which can enhance sleep quality and reduce daytime fatigue.
Get the Light RightMAKE IT DARK
People exposed to light at night had shallower sleep and were more likely to experience mini-arousals during the night in a 2013 study Sleep Medicine. “Melatonin levels suppressed by even low levels of light, and that in turn is associated with disturbed sleep,” says Phylis Zee, MD, director of the Sleep Disorders Center at Northwestern University. If you read on a tablet switch from a white background with black font to a black background with white font, which emits less light. Also, dim your device to half brightness or less, and hold it 14 inches away from your eyes.
People exposed to light at night had shallower sleep and were more likely to experience mini-arousals during the night in a 2013 study Sleep Medicine. “Melatonin levels suppressed by even low levels of light, and that in turn is associated with disturbed sleep,” says Phylis Zee, MD, director of the Sleep Disorders Center at Northwestern University. If you read on a tablet switch from a white background with black font to a black background with white font, which emits less light. Also, dim your device to half brightness or less, and hold it 14 inches away from your eyes.
SOAK UP THE SUN
Exposure to natural light during the day can improve your sleep. Researchers at Northwestern found that people whose workplaces had windows got 173% more light exposure during the day and slept an average of 47 more minutes per night than their windowless coworkers. Natural daylight may enhance melatonin production come nightfall-on key to a solid night’s slumber.
Exposure to natural light during the day can improve your sleep. Researchers at Northwestern found that people whose workplaces had windows got 173% more light exposure during the day and slept an average of 47 more minutes per night than their windowless coworkers. Natural daylight may enhance melatonin production come nightfall-on key to a solid night’s slumber.
6 Natural Snooze Inducers
To drift off gently and naturally, try these home remedies.
1. Hot Bubble Baths
Taking a bath before bed relaxes your muscles and releases muscular tension and has a chemical effect as well. While you’re in the tub your core body temperature will rise, and then it will quickly drop when you get out. That decrease in temperature will rise, and then it will quickly drop when you get out. That decrease in temperature signals the brain to release melatonin, says sleep expert Michael Breus PhD. The bubbles keep the water hotter longer.
Taking a bath before bed relaxes your muscles and releases muscular tension and has a chemical effect as well. While you’re in the tub your core body temperature will rise, and then it will quickly drop when you get out. That decrease in temperature will rise, and then it will quickly drop when you get out. That decrease in temperature signals the brain to release melatonin, says sleep expert Michael Breus PhD. The bubbles keep the water hotter longer.
2. Melatonin
Some people say that taking these hormone supplements helps them sleep, but experts say it’s not for everyone. “Melatonin is a sleep regulator that affects your body’s biological clock by signaling that it’s time for sleep, but it doesn’t make you feel sleepy,” says Breus. “It’s really for people who need to reset their clocks, such as shift workers or those dealing with jet lag.” Talk with your doctor about whether melatonin is right for you. If it is, take 1 mg or less about 90 minutes before bedtime.
Some people say that taking these hormone supplements helps them sleep, but experts say it’s not for everyone. “Melatonin is a sleep regulator that affects your body’s biological clock by signaling that it’s time for sleep, but it doesn’t make you feel sleepy,” says Breus. “It’s really for people who need to reset their clocks, such as shift workers or those dealing with jet lag.” Talk with your doctor about whether melatonin is right for you. If it is, take 1 mg or less about 90 minutes before bedtime.
3. Lavender Aromatherapy
Some studies have shown that the scent of lavender acts as a mild sedative, helping you fall asleep faster and sleep more soundly. There are plenty of products to choose from, from massage oils and lotions to bath salts and reed diffusers.
Some studies have shown that the scent of lavender acts as a mild sedative, helping you fall asleep faster and sleep more soundly. There are plenty of products to choose from, from massage oils and lotions to bath salts and reed diffusers.
4. Lullabies
Nighttime lullabies don’e just work on babies. Older people with sleep problems reported a 35% improvement after listening to 45 minutes of music before bedtime in a study in the Journal of Advanced Nursing. While the music doesn’t have to be Brahms we’re not talking the Black Eyed Peas-60 to 80 beats per minute is key, so seek out slow, steady music, such as classical tunes or soft jazz.
Nighttime lullabies don’e just work on babies. Older people with sleep problems reported a 35% improvement after listening to 45 minutes of music before bedtime in a study in the Journal of Advanced Nursing. While the music doesn’t have to be Brahms we’re not talking the Black Eyed Peas-60 to 80 beats per minute is key, so seek out slow, steady music, such as classical tunes or soft jazz.
5. Valerian Root
Multiple studies suggest that this herbal remedy might improve sleep quality without side effects. Valerian root seems to act as a sedative reducing anxiety and calming the body before sleep. If you’re going to give this alternative a try, take 400 to 900 mg of valerian extract 30 minutes to 2 hours before bedtime for as many as 28 days, suggests the National Institutes of Health, which recommends short-term use only.
Multiple studies suggest that this herbal remedy might improve sleep quality without side effects. Valerian root seems to act as a sedative reducing anxiety and calming the body before sleep. If you’re going to give this alternative a try, take 400 to 900 mg of valerian extract 30 minutes to 2 hours before bedtime for as many as 28 days, suggests the National Institutes of Health, which recommends short-term use only.
5. White Noise Machines
White noise machines block out background noise, such as a partner’s loud snoring or street traffic, that might otherwise prevent shut-eye. Two worth trying; HoMedics SoundSpa (Bed Bath & Beyond) or Brookstone Tranquil Moments Sleep Therapy System. (brookstone.com)
White noise machines block out background noise, such as a partner’s loud snoring or street traffic, that might otherwise prevent shut-eye. Two worth trying; HoMedics SoundSpa (Bed Bath & Beyond) or Brookstone Tranquil Moments Sleep Therapy System. (brookstone.com)
Source: Prevention Super-Health Reports
P.S. After several days of inadequate rest, we begin thinking muddled thoughts, getting upset over trivial matters and even seeing things that aren’t there.it makes if difficult to get through the next day. It is a sign that you might be sleep deprived and it is time to get some type of help make sure you check with your doctor before making any changes to your diet or medications. When I can’t sleep I like to sit and read the book I am currently reading is The 7 Habits of Highly Effective People by Stephen Covey it helps me to relax. When you can’t sleep do you use hot bubble baths, aromatherapy, music, valerian root or white music machines? In place of the white music machine I turn on the TV and find a movie when the commercials are on I every few minutes I end up losing interest in the movie and falling asleep.
“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful”.–Albert Schweitzer
To Your Success and Health
Dave and Liz English
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Skype: lizenglish18
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Dave and Liz English
Like Us on Facebook for more Business Tips
Skype: lizenglish18
Office: 315-668-5440
My husband and I are baby boomers and we work together on our internet business. The business makes it possible for us to earn money on line while writing about things of interest to us – things we are passionate about.
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