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Insomnia: pay attention to your patterns
Look at your full day to identify the causes of insomnia, not just the hours before you go to bed.
For example, setting too many meetings or not permitting yourself to take a break can leave you too wound up to fall asleep later at night. Instead, schedule your most intense work in the morning, and do more mundane tasks in the afternoon.
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Experiencing insomnia
- If you are tired most days, have trouble retaining information, concentrating, or feel like you got off on the wrong side of the bed, you might be fighting insomnia.
- Aromatherapy, melatonin, chamomile tea and acupressure are often experienced as...
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Treating insomnia: find out what works for you
What works for you may only be discovered with trial and error.
For example, one can use smart mattresses, apps like Headspace, or fenugreek seeds. A mixture of nutmeg, cinnamon, and fennel boiled in water contains flavonoids and antioxidants that help calm the body. M...
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Treating insomnia: avoid dangerous stimuli
Cut out caffeine after midday, and limit blue light at bedtime.
We face relentless stimuli daily. We regularly talk, text, absorb voices, travel, and multitask. Try to disengage from all electronic devices after 9 pm, as the blue light interferes with melatonin and makes i...
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Treat your bedroom like a sacred space
Research shows that if you bring your work to your bed, you're likely to continue thinking about work even after you stopped working.
Try to create a separate work area - it could be your kitchen table or a small nook in your living room. Then retain your bedroom for ...
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The negative spiral of insomnia
We have insomnia if we have difficulty falling or staying asleep three or more times a week, which lasts for months, leading to fatigue, mood changes or difficulty concentrating.
Insomnia is partly triggered by the fear and anxiety we have about not sleeping
Have a To-Don’t List
Create a To-Don’t list with all the habits you want to remove from your life. For example:
- Do not email first thing in the morning or last thing at night
- No morning meetings
- Don’t say yes unless you’re 100% certain you can deliver
- Don’t drink coffee in th...
The so-called 'sleep debt' and how to fight it
Whenever we fall behind on sleep, most of us have the tendency to try to catch up during weekends. The result is not that good though: it confuses our internal clock and therefore, we tend to feel even more tired afterwards.
So we should actually try waking up and going to bed at ...
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