Eating before bed

Eating before bed

It is important to leave at least a couple of hours between eating and sleeping. 

There is a whole raft of so-called sleepy foods – anything containing tryptophan, serotonin, melatonin, magnesium, calcium, potassium – often eaten in the hope they will aid sleep. 

If you do want to eat these foods, do it because it’s a nice ritual, not because you need it to sleep.

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Health

theguardian.com

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Sleep paralysis

We are paralyzed during REM sleep, and we believe that this is so we don’t act out our dreams. 

A small percentage of the population wake up in REM sleep, but the brain forgets to wake the muscles so they get this scary state where they are paralyzed but awake. It is completely harmless, although it can feel terrifying.

How alcohol affects sleep

A lot of the symptoms associated with a hangover are a product of sleep deprivation.

Alcohol affects our ability to get into what is known as rapid eye movement (REM) sleep, the bulk of which occurs in the last two-thirds of the night. As a rule of thumb, it takes about an hour to metabolize one unit of alcohol, so if you have a 250ml glass of wine at 7 pm it will mostly be out of your system by 10.30pm.

Using the snooze function

The optimal way to wake up is naturally. If someone is hitting the snooze button, it suggests they are not getting enough sleep or they are sleeping at the wrong time for them. If you are a habitual snooze button user, reset your alarm to the later time and get more consolidated sleep.

Sleeping pills

Sleeping pills depress the central nervous system, so they feed into biochemical changes that occur in the brain, causing you to drop off to sleep. 

Unlike the brain circuitry, they wash the entire brain in these chemicals so there are other unwanted effects. They reduce the amount of time you spend in the deepest stages of sleep, and people get used to them and require increasing doses. It is better to look at the underlying cause of your sleep problem, which is often psychological.

Why People fall asleep on the sofa

... while watching TV, but then can’t sleep when they go to bed.

During a nap, you dissipate some of your sleep pressure. The brain can only produce so much sleep over 24 hours. If you use some of it up on snoozing in front of the telly, there is less left for the night.

A cure for sleepwalking

There isn’t a cure. 

People who sleepwalk usually are advised to keep their room safe by locking windows and doors, and to maintain what’s called good sleep hygiene: keep to a regular sleep routine, turn mobile phones off, avoid stimulants, and so on. Sleepwalking can often occur as a result of poor or disrupted sleep.

The cures for insomnia

Acceptance is important.

If you don’t fall asleep within 20 minutes of going to bed, get up, go to another room and do a calming activity, then go back to bed. If you are lying in bed unable to sleep, your brain will soon start associating lying in bed with being awake.

  • There is some evidence that suggests that if you sleep excessively, your risk of mortality increases, but it remains controversial.
  • Teenagers naturally have a delay in their sleep phase because the production of the hormone melatonin (which aids sleep) gets released later as a product of puberty. This means they naturally want to go to bed and get up later.
Napping

Napping must be natural because so many cultures have siestas. But often the desire to nap in adults comes from insufficient sleep during the night. There are reports showing that excessive napping can be associated with negative health outcomes

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Cognitive Behavioral Therapy for Insomnia (CBT-I)

Living with insomnia can be a challenge. Fortunately, effective treatments are available that can help people fall asleep faster, stay asleep, and feel more rested during the day.

Cognitive behavioral therapy for insomnia (CBT-I or CBTI) is a short, structured, and evidence-based approach to combating the frustrating symptoms of insomnia. 

Practice good sleep hygiene. Aim for seven to nine hours of sleep. Keep consistent wake-up and bedtimes. Keep the bedroom cool, quiet and dark. Use the bed for sleep and sex only. Avoid alcohol, caffeine and exercise before bed. Turn off your screens 30 to 60 minutes before trying to go to sleep.

Don’t chase sleep. Don’t go to bed early. Don’t sleep late. Don’t nap. You’ll diminish your sleep drive, making it even harder to go to sleep the next night.

Don’t go to bed until you’re sleepy. Learn the difference between tiredness and sleepiness. (Sleepiness is when your eyes are drooping.) And limit your time in bed to the amount of time you are asleep, plus half an hour.

Don’t stay in bed unless you’re asleep. Tossing and turning in bed reinforces your brain’s association between wakefulness (and negative emotions) and the bed.

Keep in sync with your body’s natural sleep-wake cycle
  • Try to go to sleep and get up at the same time every day;
  • Avoid sleeping in, even on weekends;
  • Limit naps to 15 to 20 minutes in the early afternoon;
  • Fight after-dinner drowsiness. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating.

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