This is the second article in a two part series that lists eight techniques for getting a good night’s sleep. The list was put together by Harvard Medical School after research and study on what can affect a person’s ability to sleep. This article will share the last four of the eight techniques.
5. Eat—But Don’t Eat a Large Meal Before Bed
When you’re hungry and when you’ve eaten too much, your body might be unable to sleep. Both situations can be distractions. Ideally, avoid eating a big meal within two to three hours of bedtime. And to avoid being hungry at bedtime, eat a light snack about an hour or two before bed, such as an apple with a slice of cheese or a few whole-wheat crackers.Continue reading
It’s not easy when you can’t sleep. You’re tired during the day. You’re feeling irritable and easily frustrated because the fatigue is starting to get to you. You know that not being able to sleep at night is getting in the way of your work performance from time to time. It’s getting in the way of your family life too by having to take naps when you could be spending time with your children.
Insomnia might also be challenging because you can’t ever get on a sleep schedule that works for you. You sleep a few hours at night, not enough to feel rested, and then a nap whenever you can fit it in during the day. Together, the two leave you feeling very tired and perhaps even anxious.Continue reading
There is more and more research that indicates a healthy brain plays an essential role in mental health, including one’s ability to sleep. Research has led to advancements in treating depression, anxiety, bipolar disorder and other psychological illnesses. For instance, researchers are beginning to see that the shapes of certain parts of the brain are different among those who have Bipolar Disorder, for instance, versus those who don’t. Another example is the way that the amygdala functions differently in those that have mental illness. There are four parts of the brain that significant in research and have their influence on mental health.
Two of these four parts of the brain play a significant role in alertness and one’s ability to fall asleep. The thalamus and hypothalamus are small but significant. They regulate important levels of functioning, such as sleep and body temperature. The thalamus is responsible for the messages received by the senses and then delivers it to the cerebral hemispheres for processing. It is also responsible for our experience of consciousness, sleep, and alertness. The hypothalamus regulates temperature, hunger, thirst, and energy cycles.Continue reading
There are techniques that work well for many who require sleep and who aren’t getting the amount of sleep they need. Harvard Medical School put the following tips together in one list. This is the first article in a series of two that will share these tips in detail. This article will share the first four of the eight techniques to try:
When our bodies are physically tired, it’s more likely to fall right into sleep when it comes to bedtime. For instance, sleep specialist Mohammad Hasin agrees that “to ensure good sleep, it’s important that you tire your body out.” He suggests to exercise shortly before going to sleep, whether that’s running, cycling, or going for a brisk walk. The energy spent during the physical exercise can facilitate feeling fatigued enough to sleep. Furthermore, gym instructor Meghna Raju commented, “I’ve advised my clients to go for a jog in the evening, just before their dinner. This way, they feel relaxed and are also too tired to sit up in the night or indulge in other activities.” Exercise is a great way to keep the active mind at bay, which can get in the way of trying to fall asleep. By spending your energy physically, you create enough fatigue to fall asleep.Continue reading
When you’re having trouble sleeping, you might want to bring it to your doctor. You might want to get more information about what might be preventing your ability to sleep. And most importantly, you likely want to find solutions so that you can go back to getting a full night’s sleep.
Doctors will use a wide variety of tools to diagnose and measure insomnia symptoms. If you’ve gone to your doctor’s office to talk about your sleep patterns, your doctor will likely have you complete a questionnaire, perform blood tests, have you do an overnight sleep study, and have you fill out a sleep log. The following tools are what your doctor might use to get details on the patterns of your sleep:Continue reading