Yekaterina Golubeva
Daiga
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Jan 16, 2024 · Practicing good sleep hygiene—the habits and behaviors that support healthy sleep—is a great way to make sure you get the most out of any relaxation technique. Get at least 30 minutes of natural light early in the day ; Maintain a consistent sleep schedule – even on weekends ; Optimize your bedroom environment for sleep
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Jul 14, 2023 · If you’re tired yet unable to fall asleep, it could be due to your circadian rhythm being off, daytime napping, anxiety, or many other factors. Some days — no matter how much coffee...
May 28, 2020 · If You’re Having Trouble Sleeping, Here’s What To Do. Expert tips from sleep specialists to get your sleep back on track. Your bed should be a place of relaxation and rejuvenation. But if you ...
- Exercise Daily. Jade Wu, PhD, a board-certified sleep psychologist and a Mattress Firm Sleep Advisor, told Verywell that getting regular physical activity and exercise not only promotes good health, but can also improve your sleep.
- Avoid Caffeine and Heavy Meals. For a good night’s rest, people should stop eating about two to three hours before bed time, allowing the body enough time to digest, Wu said.
- Limit Distractions Before Bed. If you can’t fall asleep, Wu recommends getting rid of distractions to help you wind down at night. For example, avoid using your phone or tablet to check emails, read the news, or scroll through social media.
- Do Something Relaxing. Experts also recommend doing calming activities that you enjoy before bed, like taking a warm bath, reading a book, meditating, engaging in breathing exercises, journaling/writing about your day and any thoughts you have, or listening to soothing music or audio stories.
- Sleep apnea, asthma, or other breathing problems. Respiratory disturbances at night are par for the course if you have asthma, sleep apnea, or any other breathing problem, like allergies or even a cold.
- Pain. With some conditions, like fibromyalgia and arthritis, pain can flare up at night and wake you up. If you have an injury or pain that’s worse with movement, turning over can hurt and wake you up, too.
- Illness. There are several illnesses associated with sleep issues. While not an exhaustive list by any stretch, some common ones include: neurological conditions, like Parkinson’s and Alzheimer’s.
- Mental health disorders like depression or schizophrenia. Research from 2018 showed that mental health conditions and insomnia go hand-in-hand. Trouble falling asleep or staying asleep is a common side effect of mental health conditions, like anxiety, depression, and schizophrenia.
Jun 18, 2024 · Can’t sleep? If you struggle to fall asleep or stay asleep at night, it can take a huge toll on your health. Here’s how to beat insomnia and end the sleepless nights.
Mar 27, 2024 · Insomnia is defined as difficulty either falling or staying asleep that is accompanied by daytime impairments. Nighttime insomnia symptoms can include trouble sleeping and early waking. Daytime insomnia symptoms may include fatigue, impaired memory, and irritability.
