Johns Hopkins Medicine
Sleep Hygiene
Are you having trouble sleeping? Don’t feel alone. Almost 20% of Americans report difficulty sleeping and about 10% describe it as a serious problem.
Often sleep can be improved by simple adjustments to sleep/wake patterns and practices. We call these adjustments “improving your sleep hygiene.” Although the principles of sleep hygiene may seem like common sense, they are often over-looked. Learn more:
[SOUND] Sleep hygiene. Are you having trouble sleeping? Do not feel alone. Almost 20% of Americans report difficulty falling asleep, and or staying asleep. Of those, about 10% describe it as a serious problem. Often sleep can be improved by simple changes to sleep wake patterns and practices. We call these changes, Improving your sleep hygiene. Although the basic rules of sleep hygiene may seem like common sense, they are often overlooked. Important issues for good sleep hygiene. Sleep schedule. Our bodies are designed to be synchronized to the daily cycles of sunlight and darkness. If our bodies get out of tune, the peaks and valleys of body temperature, hormone production and digestion, occur at the wrong times of the day. This lack of synchrony interferes with sleep and lessens daytime alertness. It is important to get up about the same time each day, even on the weekends, to help your body maintain a daily rhythm that is tune with the 24 hour light-dark cycle. Because exposure to light in the morning is so important for synchronization, sleeping in too long on your days off can cause your internal body rhythms to drift. Sleep efficiency. An efficient sleeper is someone who is asleep most of the time they are in bed with the lights out. If you are awake for a large part of the night, perhaps you're spending too much time in bed. Try going to bed a little later, or getting up a little earlier. Sleep environment. Light reading and relaxing music can set the stage for a restful sleep. Watching upsetting or stimulating programs on television can have the opposite effect. Only use the bedroom for sleep and sex. Try to keep stressful activities such as paying bills and having serious discussions out of the bedroom, if possible. Frequently, pets will interrupt normal sleep patterns. They often have their own schedule that might not match with yours. Some couples find that they sleep better if they have separate bedrooms. A sleep partner can affect the quality of your sleep, by keeping you awake or interrupting your normal sleep cycle. For example, does your bed partner snore? Most people who snore are not aware of it. So it is up you to let them know. If possible, bed partners should keep the same sleep schedule. This may require some give an take, since work schedules and natural preferences can be different. Occasionally couples that have schedules that do not overlap, choose to sleep separately for the sake of a good night's sleep. Caffeine, Alcohol and Tobacco. If you are having trouble with insomnia or difficulty sleeping, it may be related to caffeine, alcohol, or tobacco use. Try limiting your total caffeine use to no more than two caffeinated beverages per day. Remember, in addition to coffee, many soft drinks have large quantities of caffeine. Do not drink beverages with caffeine after 12 noon. For some, the caffeine effects from a morning cup of coffee are not out of the body until nightfall. Switch to decaffeinated beverages, good quality decaf coffees are hard to tell from caffeinated ones. Alcohol can also affect a good night's sleep. A drink close to bedtime can make you sleepy, but as it wears off, there's a rebound alerting effect that can prevent good sleep. Be cautious and on the low-side in your alcohol intake, especially in the evening. There are many reasons not to smoke, and your sleep is one of them. Nicotine has a stimulating effect and prevents sleep. Some smokers have to wake up during the night for a cigarette. Exercise. There is good evidence that regular exercise improves restful sleep. Although exercise is great, avoid working out too close to bed time. Exercise gets your adrenaline going, and makes it hard to sleep. Napping during the day. Most adults can not sleep more than seven or eight hours per 24 hour period. If you nap during the day, it is subtracted from your nighttime sleep. A short nap is harmless for most people, and may be refreshing. However, naps lasting longer than 30 minutes may cause you to wake up feeling groggy. And you might have trouble sleeping at night. Anxiety over insomnia. It is normal for some nights to be better for sleep than others. And to have an occasional night with insomnia. Lying in bed worrying about whether or not you're getting enough sleep will only make matters worse. If you are unable to fall asleep, get out of bed and do some quiet activity, such as reading until you are sleepy. Then go back to bed, eventually sleep will overtake. You are probably getting enough sleep if you are alert during the day. Things to remember. Making simple changes to your sleep wake patterns may be all that is necessary to improve the quality of your sleep. What we have learned. Keeping a regular sleep schedule may help you sleep better. True or false? The answer is true. Caffeinated beverages after noon can cause difficulty sleeping. True or false? The answer is true. Rigorous exercise at bedtime can improve sleep patterns. True or false? The answer is false.
#Sleep #Hygiene
source
Tatum Dale
Stop paying your bills and having sex with yourself to ease the financial pain before bed
Yeah it's a good time to mop the kitchen floor, make a meatloaf and bake some cookies 🤡
Cringe
Oh my God, it's Jennifer Anniston
Appreciate Video! Apologies for chiming in, I would appreciate your initial thoughts. Have you heard the talk about – Millawdon Impulsive Wish Trick (Sure I saw it on Google)? It is a good one off product for getting rid of insomnia minus the normal expense. Ive heard some great things about it and my work buddy at very last got amazing results with it.
What is Jennifer Aniston doing here?
Getting up at the same time every morning is great if you work a 9-5
alexa, what should i use my bed for?
video is really good. but the lady delivering the info is looks a little robotic and artificial
Lovely Video clip! Sorry for the intrusion, I would love your opinion. Have you heard the talk about – Millawdon Impulsive Wish Trick (Have a quick look on google cant remember the place now)? It is an awesome one off product for getting rid of insomnia without the headache. Ive heard some incredible things about it and my mate finally got astronomical success with it.
Kudos for the Video clip! Excuse me for butting in, I am interested in your initial thoughts. Have you considered – Parlandealey Active Life Process (google it)? It is a smashing one off product for learning how to stop feeling tired minus the headache. Ive heard some amazing things about it and my buddy finally got cool results with it.
I wake up every two hours, what gives? I feel completely refreshed every time too, How will I know when I've had enough sleep?
Good video watching this made me sleep. Lol