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Maria
@mar_b50
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.
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Lauren W.
@lau_w51
How to Sleep Better
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;
Melatonin
Is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle.
Your brain secretes more melatonin when it’s dark, making you sleepy, and less when it’s light, making you more alert.
However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm
Influence exposure to ligh
During the day:
- Expose yourself to bright sunlight in the morning.
- Spend more time outside during daylight.
- Let as much natural light into your home or workspace as possible.
At night:
- Avoid bright screens within 1-2 hours of your bedtime.
- Say no to late-night television.
- Don’t read with backlit devices.
- When it’s time to sleep, make sure the room is dark.
- Keep the lights down if you get up during the night.
Gabriela G.
@gabrielagg80
How to Get a Better Night's Sleep - Well Guides
How much sleep is enough
Sleep needs vary from person to person. Age, genetics, lifestyle, and environment all play a role.
According to the National Sleep Foundation, adults need 7-9 hours of sleep a night...
Take a vacation from your alarm clock
To really find out what your individual sleep needs are, do the following experiment for at least two weeks:
- Pick the same bedtime every night.
- Turn off your alarm.
- Record the time you wake up.
You may sleep longer during the first few days, but over the course of a few weeks, a pattern will emerge of how much sleep your body needs each night.
Ask yourself: 'Am I seepy?'
If you often feel tired, your body is telling you that it's not getting enough sleep.
If you're getting eight hours of sleep a night but still feel tired, you may be suffering from a sleep disorder or interrupted sleep.
Caroline V.
@car_vv437
How to Powerhouse through Sleep Deprivation
Sleep deprivation
Willpower, memory, judgement, and attention all suffer when you are sleep deprived.
You drop things, crave junk food sugar, overeat, gain weight. You’re more irritable, negative, emotio...
Get through sleep deprivation:
- Stabilize your blood sugar, by eating hearty food (protein and fat) more often.
- Reduce refined carbs and increase fats and proteins.
- B-complex vitamin supplements can give you an immediate boost in alertness and mental clarity.
- Soak in an Epsom salt bath - might even help you get enough energy to exercise the next day.
- Drink more water than you usually do to help compensate.
- Exercise is the single best way to “take out the trash” in your body, and after staying up more hours than you should.
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