Mental Health: Signs You're Mentally Exhausted

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Cannabidiol, or CBD, is a compound in ma*****na and h**p plants. It doesn't get you high, but it can help you nod off. C...
22/10/2023

Cannabidiol, or CBD, is a compound in ma*****na and h**p plants. It doesn't get you high, but it can help you nod off. CBD oil may work by taking the edge off. One study found that people who took it felt less anxious and slept better within a month. CBD may make some people tired or want to throw up. Experts are still looking at how much is needed, but research suggests a dose of 25-175 milligrams a day.

It short for gamma-aminobutyric acid. It's a chemical in the brain that boosts relaxation and sleep. Some sleeping pills...
22/10/2023

It short for gamma-aminobutyric acid. It's a chemical in the brain that boosts relaxation and sleep. Some sleeping pills work by helping GABA work better. But there's no proof that taking GABA itself as a supplement works. Scientists aren't sure that GABA can even pass from your bloodstream into your brain.

This hormone tells your body when to sleep and wake. Some research suggests that melatonin supplements can ease sleep is...
22/10/2023

This hormone tells your body when to sleep and wake. Some research suggests that melatonin supplements can ease sleep issues like jet lag and trouble falling or staying asleep. For the most part, melatonin is safe for healthy adults if taken for only a few weeks or months. Side effects include headache, dizziness, and nausea. Try taking 1-3 milligrams 2 hours before bed.

It may seem like a good way to catch up on rest, but it doesn't do much to make up for lost sleep. It can mess with your...
22/10/2023

It may seem like a good way to catch up on rest, but it doesn't do much to make up for lost sleep. It can mess with your normal cycle of going to bed and waking up. Keep regular hours, and you'll probably snooze better and longer.

You want to drink enough to stay hydrated, but not so much that it interrupts your sleep with repeated bathroom breaks. ...
22/10/2023

You want to drink enough to stay hydrated, but not so much that it interrupts your sleep with repeated bathroom breaks. That’s why it’s best to spread the amount of water you drink over the course of the day. Don’t try to guzzle it all down before bed.

When you eat may have an impact on cardiometabolic risk markers including insulin, total cholesterol, and LDL cholestero...
17/10/2023

When you eat may have an impact on cardiometabolic risk markers including insulin, total cholesterol, and LDL cholesterol. Some studies have shown that when people eat meals at regular times during the day, these markers are in a healthier range compared to when people eat at more irregular intervals. Regularity is best when it comes to maintaining good health. That includes eating meals at approximately the same time every day.

Sometimes your circadian rhythm can become so irregular that you need professional help. See a sleep specialist if that ...
17/10/2023

Sometimes your circadian rhythm can become so irregular that you need professional help. See a sleep specialist if that is the case. The practitioner may prescribe you bright-light therapy to try to reset your body clock. This involves exposing yourself to a device that emits very bright light for 1 to 2 hours at specific times every day. It may also be suggested that you take melatonin. The specialist may also suggest you try chronotherapy, which involves moving bedtimes and wake up times later every day until you achieve a more normal sleep schedule.

Eating late at night may interfere with sleep. If you suffer from acid reflux, eating too close to bedtime sets the stag...
17/10/2023

Eating late at night may interfere with sleep. If you suffer from acid reflux, eating too close to bedtime sets the stage for nighttime heartburn. Eat dinner at the same time every evening, making sure to eat several hours before bedtime. Avoid heavy, greasy meals and spicy food. Skip caffeine in the late afternoon and evening. Caffeine consumption late in the day may interfere with sleep. If you have the munchies before bed, have a small snack, like an apple with a few tablespoons of peanut butter or some cheese and crackers.

If you wake up feeling groggy or are a slow starter in the morning, use natural sunlight to energize yourself. Expose yo...
17/10/2023

If you wake up feeling groggy or are a slow starter in the morning, use natural sunlight to energize yourself. Expose your eyes to sunlight as soon as you wake up. Open your curtains or pull the shades all the way up. Go for a stroll outdoors. Sunlight turns certain genes on or off that affect the molecular function of biological clocks. As you get ready for your day, turn on bright lights. Exposing yourself to as much light as possible turns off production of melatonin, the hormone that promotes sleepiness. The master clock in the brain, the suprachiasmatic nucleus (SCN), controls melatonin production. Light exposure helps regulate your internal physiological day-night cycle.

If you would like to start going to bed earlier, shift your bedtime gradually until you get to the desired time you woul...
17/10/2023

If you would like to start going to bed earlier, shift your bedtime gradually until you get to the desired time you would like to sleep. If you try to reset your clock too drastically from the get-go, you may just end up lying awake for hours feeling frustrated. Gradually set your bedtime back by 15-minute increments until you reach your desired bedtime. Stay at the new bedtime for several days before setting your bedtime back by another 15 minutes. This will help your body get used to the new schedule you are trying to establish.

You might think it'd be easier to snooze when your brain is tired. But that's not always the case. Research shows people...
16/10/2023

You might think it'd be easier to snooze when your brain is tired. But that's not always the case. Research shows people who have jobs with a high "cognitive workload" report more symptoms of insomnia than those who don't have mentally exhausting work. A lack of shut-eye can make mental fatigue worse. Tell your doctor if you can't sleep or get really tired during the day. Treatment can help.

This can look like mind wandering or drowsiness. It makes it hard to pay close attention to what you're doing, and you m...
16/10/2023

This can look like mind wandering or drowsiness. It makes it hard to pay close attention to what you're doing, and you may not react to things very fast. That can be dangerous in certain situations, such as driving. Mental fatigue is linked to car wrecks.

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