Healthy sleepers fall asleep within 10-20 minutes of lying down. Does it take you longer? Try one of these methods to get better rest.
to synchronize our circadian rhythm or our internal clock. To initiate and maintain sleep, the core body temperature needs to drop by 2-3 degrees Fahrenheit.suggests passive body heating with a warm bath or shower 60 to 120 minutes before bed can hasten sleep onset for this reason. While it may sound counterintuitive, taking a bath or shower just before bed elicits heat from the body’s core to the surface, thereby cooling the body.
Integrating passive body heating into a broader bedtime ritual/protocol one hour before your habitual sleep time can optimize sleep health as well as prevent and manage insomnia symptoms. Just like a car that must decelerate before turning a corner, your body and brain require time to down-regulate before going to bed. Combined with passive body heating, dimming the lights, and doing something relaxing but not stimulating about an hour before you usually feel sleepy can promote sleep onset.
Paradoxical intention , an intervention for sleep onset insomnia, leverages and flips this insight—encouraging patients to attempt to stay awake to eliminate the pressure associated with falling asleep. By eliminating voluntary sleep effort, PI minimizes sleep performance anxiety, hastening sleep onset. It also diverts attention from sleep performance, promoting cognitive de-arousal and relaxation. Consider trying the following PI methods:Give up any concern about still being awake.Ask yourself what a good sleeper would do. Nothing. Good sleepers don’t think about sleep and don’t do anything specific to help them sleep.
Don’t purposefully make yourself stay awake, but if you can shift the focus off attempting to fall asleep, you will find it unfolds naturally.
South Africa Latest News, South Africa Headlines
Similar News:You can also read news stories similar to this one that we have collected from other news sources.
Can You Pay Off Sleep Debt? Here's What Sleep Doctors Want You To Know About Banking Sleep Loss Over TimeThe term 'sleep debt' suggests you can make up for lost sleep, but the reality isn't quite so simple. Sleep doctors break down what you need to know.
Read more »
You Won’t Believe How Elephant Seals Sleep UnderwaterThe massive marine mammals go into a cruise-control corkscrew during their submarine slumbers.
Read more »
Sleep Disturbances Linked to Post-COVID DyspneaA study shows that poor-quality sleep and irregular sleep by patients previously hospitalized for COVID are associated with breathlessness, but the mechanisms involved remain unclear, according to an editorial.
Read more »
Elephant seals enter 'sleep spiral' during deep ocean dives | CNNNorthern elephant seals have adapted to sleep and dive at the same time all while avoiding predators. New research, based on the recorded brainwaves of the seals, revealed the marine mammals get only about two hours of sleep a day while foraging.
Read more »
When Do Babies Sleep Through the Night?A common question among tired parents: When do babies start sleeping through the night? Learn what age babies sleep through the night, plus tips for getting baby to sleep.
Read more »
Slideshow: Children Sleep ProblemsIs your kid up all night? WebMD shows you the top reasons children can't sleep -- including you. Blame snoring, nightmares, sleep apnea, or you!
Read more »