About Sleep Science

According to the NSF, the American mature residents functions on about six and a half hours of sleep per night.

Sleep apnea treatment

Go to bed at the similar time every night and get up at the equal time every morning. Set and preserve a sleep schedule. Attempt to attach to it even on weekends and when life gets passionate. Failure to do so can lead to insomnia. “Sleeping in” on the weekends will make it harder to wake up on Monday morning because it resets your sleep cycle. Avoid drinking alcohol close to bedtime. While it may originally tranquilize you, alcohol keeps your mind in light sleep – you have problem getting to the deep sleep and REM sleep phases and your sleep is less efficient. Arousals due to alcohol can reason sweating, headaches and powerful dreaming.

In the late afternoon and evening, avoid caffeinated drinks because they perform as stimulants. Caffeine sources comprise several squashy drinks, coffee, chocolate, non-herbal teas, some pain relievers and diet drugs. Caffeine can stay in your system up to 14 hours. It increases the number of nighttime awakenings and decreases total sleep time. Avoid nicotine in the evening. This includes both smoking and smoking withdrawal systems such as nicotine patches. Nicotine is a stimulant, like caffeine, so it pumps your heart up. Smokers frequently have problem sleeping because the length of a good night’s sleep is more than their bodies desire to go without a cigarette. They rouse early due to nicotine departure.

Wake up with the sun, or employ very vivid lights in the morning. Sunlight assists the body’s interior biological clock rearrange itself each day. Sleep experts advocated exposure to an hour of morning sunlight for people having problems falling asleep. This is also a great treatment for jet lag. Try to exercise 20 to 30 minutes a day but not right before bedtime. For maximum benefit, exercise at least three hours before going to bed, particularly if you are the type of being who becomes more alert with exercise. Don’t go to bed feeling hungry, but don’t eat a big, heavy meal right before bedtime. For a light snack before bedtime, carbohydrates or dairy harvests (e.g. non-chocolate cookies or crackers and milk) are greatest.

Don’t lie in bed awake. If you can’t fall asleep within 30 minutes, go to another room and do something restful until you feel tired. Don’t read in bed. If you want to read, get out of bed and sit in a chair. Don’t have a visible bedroom clock because “clock watching” will only help intensify the misery of insomnia. You can always turn the face of the clock away from you or put it in a drawer. Reserve your bed for sleeping and sex. Keep the television, laptop, cell phone, food, etc. out of the bedroom. Don’t make bedtime the time to solve your problems. Make a to do list for the next day then try to clear your mind.