Sleep Disorders

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If you don't want to repeat last night's lack of sleep, a big greasy burger, fries, and a shake at 11 p.m. probably won'...
30/11/2023

If you don't want to repeat last night's lack of sleep, a big greasy burger, fries, and a shake at 11 p.m. probably won't help. Eat a lighter dinner several hours before bed. If you're hungry later, snack lightly on foods that don't disturb your sleep. Toast or yogurt are often easy on the system.

It can make you sleepy. But after a few hours, as your body processes the alcohol, it wakes you up. And the quality of t...
30/11/2023

It can make you sleepy. But after a few hours, as your body processes the alcohol, it wakes you up. And the quality of the sleep you do get after a few drinks may not be as good.

It can improve your sleep and help you fall asleep more quickly. But don't do it too close to bedtime because it stimula...
30/11/2023

It can improve your sleep and help you fall asleep more quickly. But don't do it too close to bedtime because it stimulates your body to make something called cortisol. That's a hormone that makes you more alert. That's good when you're trying to wake up for work. But it's not so good when you’re trying to get back to sleep. If you must exercise in the afternoon or evening, try to finish at least 3 hours before you go to bed.

It helps your body set its clock. It can also help counter sleeplessness by helping your mood and brain. So if you want ...
30/11/2023

It helps your body set its clock. It can also help counter sleeplessness by helping your mood and brain. So if you want to get more sleep tonight than last night, wake up and greet the light of the day. It helps to get out in the middle of the day, too. If you're in an office, maybe take a little stroll through the park around lunchtime.

Is there anything sweeter? It's not like you're really "sleeping in," and that extra 10 minutes is just the thing to giv...
30/11/2023

Is there anything sweeter? It's not like you're really "sleeping in," and that extra 10 minutes is just the thing to give you a bit of extra energy, right? Not really. You need up to an hour of extra ZZZs before it helps. Otherwise, you're really just creating stress for yourself by shortening your morning prep time.

About 7% of people sleep on their stomachs with their heads turned to the side. People who sleep this way have their arm...
21/11/2023

About 7% of people sleep on their stomachs with their heads turned to the side. People who sleep this way have their arms wrapped around a pillow or tucked under a pillow.

Approximately 7% of people sleep on their stomach. This is sometimes called the prone position. It may help ease snoring...
21/11/2023

Approximately 7% of people sleep on their stomach. This is sometimes called the prone position. It may help ease snoring by shifting fleshy obstructions from your airway. But sleeping in this position may aggravate other medical conditions.

Spoiler alert: You won’t be able to get rid of all your worries for good. In fact, the more you tell yourself not to str...
21/11/2023

Spoiler alert: You won’t be able to get rid of all your worries for good. In fact, the more you tell yourself not to stress, the more you probably will. What can help is to schedule a “worry time” during your day. Choose a small window of time to sit quietly. Let yourself go over all the things that have you concerned, as well as some ways you might solve them. You may find that this allows you to worry less -- and sleep better.

Learn to calm your mind on demand, and you’ll find it easier to drift off at night. If you’re new to meditation practice...
21/11/2023

Learn to calm your mind on demand, and you’ll find it easier to drift off at night. If you’re new to meditation practice, it helps to find a point of focus. It could be the sound of your breath or a simple phrase that you repeat in your head, like “I am at peace.” At first, you may struggle to tune out your thoughts. It’s OK to stop after a minute or two -- but try again the next night. Over time, you’ll be able to meditate longer.

With your breath, you have a ready-made tool to relax your body and slow down the thoughts that keep you awake. Try this...
21/11/2023

With your breath, you have a ready-made tool to relax your body and slow down the thoughts that keep you awake. Try this: Place a hand on your heart and feel its rhythm. Breathe in deep for 4 seconds, then take a long, slow breath out. Repeat this pattern until you can feel your heartbeat slow down. Your thoughts should soon ease up as well.

You may think a beer or glass of wine before bed helps you fall asleep. Alcohol does boost a chemical in your body that ...
20/11/2023

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.

While you sleep, your brain is still listening. The sounds that it hears can wake you up, even from deep sleep. This is ...
20/11/2023

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.

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