Sleep is really important for each of us, from the elderly, young children, pregnant women. For each specific case have the best sleep way, but they are divided in the following way.
Listen to a bedtime story
Load a familiar audiobook on your iPod—one that you know well, so it doesn't engage you but distracts your attention until you drift off to sleep, suggests Dr. Shives. Relaxing music works well, too.
Stay cool... Experts usually recommend setting your bedroom thermostat between 65° and 75°F—a good guideline but pay attention to how you actually feel under the covers. Slipping between cool sheets helps trigger a drop in your body temperature. That shift signals the body to produce melatonin, which induces sleep. That's why it's also a good idea to take a warm bath or hot shower before going to bed: Both temporarily raise your body temperature, after which it gradually lowers in the cooler air, cueing your body to feel sleepy. But for optimal rest, once you've settled into bed, you shouldn't feel cold or hot—but just right.
...especially if you're menopausal
During menopause, 75% of women suffer from hot flashes, and just over 20% have night sweats or hot flashes that trouble their sleep. Consider turning on a fan or the AC to cool and circulate the air. Just go low gradually: Your body loses some ability to regulate its temperature during rapid eye movement (REM) sleep, so overchilling your environment—down to 60°F, for instance—will backfire.
Spray a sleep-inducing scent
Certain smells, such as lavender, chamomile, and ylang-ylang, activate the alpha wave activity in the back of your brain, which leads to relaxation and helps you sleep more soundly. Mix a few drops of essential oil and water in a spray bottle and give your pillowcase a spritz.
Turn on the white noise
Sound machines designed to help you sleep produce a low-level soothing noise. These can help you tune out barking dogs, the TV downstairs, or any other disturbances so you can fall asleep and stay asleep.
Eliminate sneaky light sources
"Light is a powerful signal to your brain to be awake," explains Dr. Shives. Even the glow from your laptop, iPad, smartphone, or any other electronics on your nightstand may pass through your closed eyelids and retinas into your hypothalamus—the part of your brain that controls sleep. This delays your brain's release of the sleep-promoting hormone melatonin. Thus, the darker your room is, the more soundly you'll sleep.
Consider kicking out furry bedmates
Cats can be active in the late-night and early morning hours, and dogs may scratch, sniff, and store you awake. More than half of people who sleep with their pets say the animals disturb their slumber, according to a survey from the Mayo Clinic Sleep Disorders Center. "But if your pet is a good, sound sleeper and snuggling up with him is comforting and soothing, it's fine to let him stay put," advises Dr. Shives.
Check your pillow position
The perfect prop for your head will keep your spine and neck in a straight line to avoid tension or cramps that can prevent you from falling asleep. Ask your spouse to check the alignment of your head and neck when you're in your starting sleep position. If your neck is flexed back or raised, get a pillow that lets you sleep in a better-aligned position. And if you're a stomach sleeper, consider using either no pillow or a very flat one to help keep your neck and spine straight.
Breathe deeply
This technique helps reduce your heart rate and blood pressure, releases endorphins, and relaxes your body, priming you for sleep. Inhale for 5 seconds, pause for 3, then exhale to a count of 5. Start with 8 repetitions; gradually increase to 15. To see if you're doing it right, says Dr. Breus, buy a bottle of children's bubbles, breathe in through your belly, and blow through the wand. The smooth and steady breath that you use to blow a bubble successfully should be what you strive for when you're trying to get to sleep.
Stay put if you wake up
"The textbook advice is that if you can't fall back asleep in fifteen minutes, get out of bed," says Dr. Shives. "But I ask my patients, 'How do you feel in bed?' If they're not fretting or anxious, I tell them to stay there, in the dark, and do some deep breathing or visualization." But if lying in bed pushes your stress buttons, get up and do something quiet and relaxing (in dim light), such as gentle yoga or massaging your feet until you feel sleepy again.
Load a familiar audiobook on your iPod—one that you know well, so it doesn't engage you but distracts your attention until you drift off to sleep, suggests Dr. Shives. Relaxing music works well, too.
Stay cool... Experts usually recommend setting your bedroom thermostat between 65° and 75°F—a good guideline but pay attention to how you actually feel under the covers. Slipping between cool sheets helps trigger a drop in your body temperature. That shift signals the body to produce melatonin, which induces sleep. That's why it's also a good idea to take a warm bath or hot shower before going to bed: Both temporarily raise your body temperature, after which it gradually lowers in the cooler air, cueing your body to feel sleepy. But for optimal rest, once you've settled into bed, you shouldn't feel cold or hot—but just right.
...especially if you're menopausal
During menopause, 75% of women suffer from hot flashes, and just over 20% have night sweats or hot flashes that trouble their sleep. Consider turning on a fan or the AC to cool and circulate the air. Just go low gradually: Your body loses some ability to regulate its temperature during rapid eye movement (REM) sleep, so overchilling your environment—down to 60°F, for instance—will backfire.
Spray a sleep-inducing scent
Certain smells, such as lavender, chamomile, and ylang-ylang, activate the alpha wave activity in the back of your brain, which leads to relaxation and helps you sleep more soundly. Mix a few drops of essential oil and water in a spray bottle and give your pillowcase a spritz.
Turn on the white noise
Sound machines designed to help you sleep produce a low-level soothing noise. These can help you tune out barking dogs, the TV downstairs, or any other disturbances so you can fall asleep and stay asleep.
Eliminate sneaky light sources
"Light is a powerful signal to your brain to be awake," explains Dr. Shives. Even the glow from your laptop, iPad, smartphone, or any other electronics on your nightstand may pass through your closed eyelids and retinas into your hypothalamus—the part of your brain that controls sleep. This delays your brain's release of the sleep-promoting hormone melatonin. Thus, the darker your room is, the more soundly you'll sleep.
Consider kicking out furry bedmates
Cats can be active in the late-night and early morning hours, and dogs may scratch, sniff, and store you awake. More than half of people who sleep with their pets say the animals disturb their slumber, according to a survey from the Mayo Clinic Sleep Disorders Center. "But if your pet is a good, sound sleeper and snuggling up with him is comforting and soothing, it's fine to let him stay put," advises Dr. Shives.
Check your pillow position
The perfect prop for your head will keep your spine and neck in a straight line to avoid tension or cramps that can prevent you from falling asleep. Ask your spouse to check the alignment of your head and neck when you're in your starting sleep position. If your neck is flexed back or raised, get a pillow that lets you sleep in a better-aligned position. And if you're a stomach sleeper, consider using either no pillow or a very flat one to help keep your neck and spine straight.
Breathe deeply
This technique helps reduce your heart rate and blood pressure, releases endorphins, and relaxes your body, priming you for sleep. Inhale for 5 seconds, pause for 3, then exhale to a count of 5. Start with 8 repetitions; gradually increase to 15. To see if you're doing it right, says Dr. Breus, buy a bottle of children's bubbles, breathe in through your belly, and blow through the wand. The smooth and steady breath that you use to blow a bubble successfully should be what you strive for when you're trying to get to sleep.
Stay put if you wake up
"The textbook advice is that if you can't fall back asleep in fifteen minutes, get out of bed," says Dr. Shives. "But I ask my patients, 'How do you feel in bed?' If they're not fretting or anxious, I tell them to stay there, in the dark, and do some deep breathing or visualization." But if lying in bed pushes your stress buttons, get up and do something quiet and relaxing (in dim light), such as gentle yoga or massaging your feet until you feel sleepy again.
Không có nhận xét nào:
Đăng nhận xét