Nocturnal noise can adversely impact sleep even if you aren’t consciously aware of it. Nicotine in any form may also have negative sleep effects-though active nicotine withdrawal may as well. The majority of research does not show that daytime naps interfere with nighttime sleep, though hefty caffeine doses up to six hours before bedtime can, as may late-afternoon alcohol consumption. The best time to exercise to improve sleep appears to be four to eight hours before bedtime, and it seems to be a myth that exercising right before bed is somehow disruptive. Make the bedroom dark, cool, comfortable, and quiet.Avoid caffeine, nicotine, and alcohol before bedtime.Get up at the same time every morning no matter how little sleep you have had.If you can’t fall asleep within fifteen to twenty minutes or so, get up, leave the bedroom, and don’t go back until you’re sleepy again.The recommended first-line treatment for insomnia is cognitive behavioral therapy, combining conditioning techniques to reassociate the bed with sleep and education surrounding optimal sleep hygiene. People prescribed fewer than 18 pills a year of hypnotics, the class of sleeping pills including Ambien, appear to have triple the hazard of dying prematurely, and nonpharmacological methods have been found to work as well or even better than the drugs. What is the best way to sleep better? Sleeping pills are a nonstarter. Insomnia may cause as much frustration as exhaustion.
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