His spirit is wearied to death, his legs are unsteady, and he has one sole desire: to sleep … Anyone who has experienced this desire knows that not even hunger and thirst are comparable with it.” Here’s what former Israeli Prime Minister Menachem Begin had to say in his memoir White Nights about the experience of being deprived of sleep in a KGB prison: “In the head of the interrogated prisoner a haze begins to form. That’s why Amnesty International lists sleep deprivation as a form of torture. After several days, you’d be almost completely unable to function. Now let’s say you deprive yourself of sleep for a week. At the end of seven days, how would you be feeling? You’d probably be hungry, perhaps a little weak, and almost certainly somewhat thinner. This article is written by Mayo Clinic Staff. Find more health and medical information on you decide to go on a fast, and so you effectively starve yourself for a week. Identifying and treating any underlying causes can help you get the better sleep you deserve. Nearly everyone has an occasional sleepless night - but if you often have trouble sleeping, contact your doctor. Know when to contact your health care provider Start with the basics, such as getting organized, setting priorities and delegating tasks. Jot down what's on your mind and then set it aside for tomorrow. Try to resolve your worries or concerns before bedtime. Spending time outside every day might be helpful, too. Avoid being active too close to bedtime, however. Regular physical activity can promote better sleep. Include physical activity in your daily routine If you work nights, however, you might need to nap late in the day before work to help make up your sleep debt. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day. Long daytime naps can interfere with nighttime sleep. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.ĭoing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep. Avoid prolonged use of light-emitting screens just before bedtime. Exposure to light might make it more challenging to fall asleep. Create a restful environmentĬreate a room that's ideal for sleeping. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. Nicotine, caffeine and alcohol deserve caution, too. In particular, avoid heavy or large meals within a couple of hours of bedtime. Pay attention to what you eat and drinkĭon't go to bed hungry or stuffed. If you don't fall asleep within about 20 minutes, leave your bedroom and do something relaxing. Being consistent reinforces your body's sleep-wake cycle. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Go to bed and get up at the same time every day. Most people don't need more than eight hours in bed to achieve this goal. The recommended amount of sleep for a healthy adult is at least seven hours. Set aside no more than eight hours for sleep. While you might not be able to control the factors that interfere with your sleep, you can adopt habits that encourage better sleep. It's no wonder that quality sleep is sometimes elusive. Think about all the factors that can interfere with a good night's sleep - from work stress and family responsibilities to unexpected challenges, such as illnesses. Consider simple tips for better sleep, from setting a sleep schedule to including physical activity in your daily routine. You're not doomed to toss and turn every night.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |