Unwind at Bedtime

17/08/2022

If you have a more severe type of condition called narcolepsy with cataplexy, you may be low on a hormone called hypocretin that helps you stay alert. The good news is that many foods contain hypocretin. They include sourdough bread, dark leafy greens, kimchi and other fermented vegetables, and salmon and other foods rich in omega-3 fatty acids.

17/08/2022

Relax before turning in. Avoid alcohol close to bedtime.

17/08/2022

It's called "strategic napping." Try to take several cat naps of about 15-20 minutes every day. But cap your dozes to no more than 30 minutes. Sleeping longer can make you more tired. If you have a job, the Americans With Disabilities Act requires your employer to make arrangements for you. For example, you might use your office, nursing lounge, or a wellness room to sneak quick rests.

17/08/2022

The world narcolepsy was coined in 1880s to mean "seized by somnolence," or sleepiness. Just staying awake through the daylight hours can be difficult or impossible. Prescription drugs are often the go-to therapy for this brain disorder. But changes to your diet, habits, and environment also can help keep you alert without the side effects from medications.

17/08/2022

Some people wake up in the middle of the night because of a health issue. If you try these tips and still find yourself awake when you should be asleep, let your doctor know. Chronic pain, mental health conditions like depression, and sleep issues like sleep apnea may be to blame. If so, your doctor can suggest a treatment or refer you to a specialist who can help.

17/08/2022

If you were up for a while during the night, you'll likely be tired and groggy the next morning. If you can, try not to sleep in or take a nap to make up for it. It's crucial to stick close to the same bedtime and wake-up time every day. It trains your body to know awake time vs. sleep time. Once it does, you might find yourself waking up less often.

17/08/2022

Learn this popular practice and you'll be able to quiet those racing, middle-of-the-night thoughts. It's simpler than it sounds. Sit quietly and focus on your breathing. Think of a calming word or short phrase. You can also picture a place that makes you happy. If your thoughts wander off, don't judge yourself. Simply return to your breathing and the focus you've chosen. The more you practice it, the easier it'll get.

17/08/2022

You may think a beer or glass of wine before bed helps you fall asleep. Alcohol does boost a chemical in your body that helps you sleep. But you quickly run out of this chemical. That can leave you wide awake before morning. (A drink before bed can also get you up to use the bathroom.) Cut back on the adult beverages and you’ll likely sleep more soundly.

17/08/2022

Is your bedroom too warm? Cool temperatures help your body sleep. So try to keep your sleeping space between 60 and 67 degrees. It can be a challenge to stay cool if you’re going through menopause and are prone to hot flashes and night sweats. If you are, you may also want to turn on a fan. You might also want to cover up with several light blankets instead of one heavy comforter.

17/08/2022

While you sleep, your brain is still listening. The sounds that it hears can wake you up, even from deep sleep. This is more likely the later it gets, or if the noise signals danger, like a crying baby or a police siren. Make your bedroom as quiet as you can. Earplugs might help. A fan or white noise machine can also block sounds that can jolt you awake.

17/08/2022

17/08/2022