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Archive for the ‘Sleep’ Category

Caffeinated drinks such as coffee and drugs such as diet pills and decongestants stimulate some parts of the brain and can cause insomnia, or an inability to sleep. Many antidepressants suppress REM Sleep (Rapid Eye Movement Sleep). Heavy smokers often sleep very lightly and have reduced amounts of REM sleep. They also tend to wake up after 3 or 4 hours of sleep due to nicotine withdrawal. Many people who suffer from insomnia try to solve the problem with alcohol – the so – called night cap. While alcohol dose help people fall into light sleep, it also robs them of REM and the deeper, more restorative stages of sleep. Instead, it keeps them in the lighter stages of sleep, from which they can be awakened easily. You may not be able to control or eliminate all of the factors that interfere with your sleep, but you can create an environment and adopt habits that encourage a more restful night.

1. Go to bed and get up at about the same time every day, even on the weekends.
2. Do not eat or drink large amounts before bedtime.
3. Avoid nicotine, caffeine and alcohol in the evening.
4. Make your bedroom cool, dark, quiet and comfortable.
5. Choose a comfortable mattress and pillow.
6. Exercise regularly.
7. Start a relaxing bedtime routine (like having a soothing, relaxing bath).
8. Sleep primarily at night.
9. Daytime naps may steal hours from night time slumber.
10. Go to bed when you are tired and turn out the lights; sleep in a darkened room or use a sleep mask. 

Sleep Disorders 

Shut-Eye Shade® sleep mask

Sleep is a normal, easily reversible, recurrent, and spontaneous state of less efficient responsiveness to external stimulation. Sleep usually requires the presence of flaccid or relaxed skeletal muscles, and the absence of the overt, goal directed behavior of which the waking organism is capable. How much sleep does a person need?
For adults, anything between 6, and 8 hours of sleep as a nightly average is usual seven and half hour. Older persons sometimes require less sleep. Children need about 12 hours of sleep. Babies have both deep and light sleep cycle. In each sleep cycle, there are 60 minutes of light sleep, 60 to 90 minutes of deep sleep, and another 30 minutes of light sleep. At the end of this cycle, the baby is semi-alert and can be wakened easily. There are different kinds of sleep that has been long recognized, in everyday discourse there is talk of “good” sleep or “poor” sleep, of “light” sleep, and “deep” sleep. You can help to improve your nightly sleep, increase your energy, and quality rest by performing yoga, Pilates, tai chi exercises, and hypnosis, or listening to music, which puts you into a deep trance, and into a deep sleep. To improve the quality of your sleep you should, avoid large meals just before bedtime (minimum four hours). Small snacks are not a problem, but large meals keep the digestive system active, and can disrupt sleep. Avoid heavy exercise within two to three hours of bedtime. Heavy exercise can raise body temperature, and cause difficulty falling asleep at bedtime. Avoid nicotine, caffeine, alcohol, or other stimulants within four hours of bedtime.