The ideal sleeping environment is like a cave: cool, dark, quiet. These conditions can help you fall asleep more easily and stay asleep throughout the night.

Here’s Why Your Bedroom Should Be Like A Cave

Your sleep space should not be too warm. Using a box fan or keeping the air conditioning low will cool the bedroom and help with sleep initiation.&nbsp;

Your Bedroom Should Be A Comfortable Temperature

Your sleep environment should be dark to help signal to the body that it is time to sleep. If there is light coming into the space, blackout curtains or an eye mask may help with dimming or eliminating unwanted light.&nbsp;

Minimize Light In Your Bedroom 

The bedroom should be a quiet space. Loud and startling noises may cause more awake periods during the night. White noise machines or fans can help to cover or drown out extraneous sounds.&nbsp;

Make Sure That Your Bedroom Is Quiet Or “Cover” The Noise

The sleep environment should only be used for sleep (and intimacy). This means that it should not be used for reading, writing, working, worrying, etc. Keeping the sleep environment a single-purpose space helps to maintain a strong association between the bed and going to sleep. In other words, when you get into bed, it should signal to your body that it is time to go to sleep.&nbsp;

Your Bed Should Only Be Used For Sleep (and Intimacy)

Even as a sleep researcher, I have struggled with consistently sleeping well. I would sleep through the night sometimes, but loud cars or early sunlight would often wake me up. One thing that I…

Emily’s sleep stash

Inside a Sleep Researcher’s Bedroom: How I Sleep and Why

Work schedules that fall anywhere outside the hours of&nbsp;7 am to 6 pm&nbsp;are considered shift work. These schedules may consist of fixed hours, rotating or split shifts, or irregular work times. According to the Bureau of Labor Statistics, roughly&nbsp;16% of full-time salary and wage workers&nbsp;in the U.S. worked non-daytime shifts in 2017 and 2018. Recently, many employees have also been forced to take on shift work in recent months due to the COVID-19 pandemic.

Shift work can be demanding when it comes to getting a good night’s sleep, especially for those who work night, early morning, or rotating shifts. Over time these employees may develop shift work disorder, a condition characterized by insomnia symptoms when they attempt to sleep and excessive tiredness while they are at work. Getting a good night’s rest and feeling alert upon waking is essential for any shift worker, regardless of their specific profession. For many, adopting a consistent sleep schedule and creating a bedroom environment conducive to rest can have a huge impact.

<ul><li>Sleep consistency is key for many employees working night shift schedules. If you wake up at 5 pm for your night shift and normally go to sleep at 8 am after getting home from work, then you also should maintain this sleep-wake schedule on your days off. Obviously this can be difficult to accomplish. </li><li>Make sure significant others, children, roommates, and anyone else sharing your roof understands the importance of your designated sleep time. They should not wake you up unless there’s a true emergency.</li></ul>

How To Set a Night Work Sleep Schedule

<ul><li>Light and noise exposure may be other issues for sleeping during the day. Try drawing the shades or sleeping with an eye mask if your bedroom tends to be bright during the day. Earplugs and white noise machines can be effective at blocking outside sounds. Unless you are on call, consider turning your phone off while you sleep.</li><li>Before going to bed, consider a hot shower or bath, meditation, or another relaxing activity. Consuming alcohol before bed can lead to sleep disruptions</li></ul>

Finding the right system for you may require some trial and error. The key is getting enough sleep every 24 hours. The National Sleep Foundation recommends seven to nine hours of daily sleep for most adults between the ages of 18 and 64, and seven to eight hours of sleep for most adults 65 and older. Some adults can get by on slightly less or may need slightly more sleep, but we don’t recommend fewer than five to six hours or more than 10 to 11 hours of sleep per day.

In Conclusion

Shift workers often find it challenging to balance sleep and activities with their varying shifts. Learn how to combat this.

Thoughts and Me✨🖋️

Tips for Shift Workers: How To Get Better Sleep | Sleep Foundation

A false awakening refers to the strange experience of “waking up” when you actually remain asleep. It can involve vivid, realistic images that leave you feeling anxious and confused.<ul><li>The key difference between sleep paralysis and a false awakening is that sleep paralysis happens when you’re awake, not dreaming.</li></ul>

What Is False Awakening?

<ul><li>Type 1: A type 1 false awakening proceeds in a fairly straightforward way. After “waking up,” you do the same things you typically would. This type often won’t feel scary as it happens, though you might feel disoriented or somewhat distressed once you actually wake up.</li><li>Type 2. With this type, you might wake up with a sense of foreboding or feel convinced something strange or bad is about to happen. This type of false awakening could resemble sleep paralysis, especially if you dream you wake up and can’t move or escape from some type of malicious presence in your room.</li></ul>

Two Main Types Of False Awaking 

A few suggested explanations for false awakenings include:<ul><li>sleep disorders, such as&nbsp;insomnia&nbsp;and&nbsp;sleep apnea</li><li>anticipation, or knowing you need to wake up early for a specific reason</li><li>noise and other disturbances that interrupt your sleep without fully waking you up</li></ul>Stress&nbsp;and&nbsp;anxiety&nbsp;in your daily life can also&nbsp;have an impact on sleep&nbsp;and potentially appear in your dreams.

What Causes It To Happen

Many people who experience false awakenings also have lucid dreams.In a lucid dream, you realize you’re dreaming. This knowledge allows you to maintain some control over your surroundings and even change the course of the dream .A false awakening can become a lucid dream, especially if you begin to notice certain details that differ slightly from reality.

Lucid Dream

Improving the sleep you get each night could help reduce the frequency of false awakenings. Here are some general pointers for better sleep:<ul><li>Turn off your phone and other electronics at least 1 hour before bedtime.</li><li>Take some time to wind down before bed.</li></ul>Mental health concerns, such as anxiety and&nbsp;depression, can also contribute to disturbing dreams and affect the quality of your sleep.

Sleep Better

False awakenings — the phenomenon of waking up in a dream — can feel unsettling, but is there really anything to them?

Health

False Awakening: Meaning, Causes, When to Worry

Why can’t I sleep? Too many people find themselves asking this question. If you’re tossing and turning all night, it may be time to seek help. Take this quiz to find out what the problem might be — then <a dir="ltr" href="https://findadoctor.ohiohealth.com/" title="OhioHealth Find a Doctor">make an appointment with your doctor </a>.

Take this quick quiz for insight into your sleeping habits

A. You’re gasping for breath B. You have trouble getting back to sleep C. You remember feeling paralyzed while asleep D. You have an acidic or sour taste in your mouth E. You have a leg cramp

1. When you wake up in the middle of the night, you find:

A. You snore B. You lie awake for more than a half an hour every night C. You have fallen asleep in social settings such as a movie or party D . You wake up at night coughing or wheezing E. You kick and jerk while you sleep

2. Your partner’s biggest complaint about your sleep habits is:

A. Grumpy and irritable B. Worried about whether you’ll get any sleep in the next week C. In a daze D. Dealing with frequent sore throats E. Feeling sleepy, even though you slept well

3. During the day, you find you’re often:

As: You have symptoms of sleep apnea, a potentially serious disorder which causes you to stop breathing repeatedly, often 100s of times in the night during your sleep.Bs: You have symptoms of insomnia, a persistent inability to fall asleep or stay asleep.Cs: You have symptoms of narcolepsy, a lifelong disorder characterized by sleep attacks during the day.Ds: You have symptoms of gastroesophageal reflux, a disorder caused by acid “backing up” into the esophagus during sleep. Es: You have symptoms of periodic limb movement disorder or restless leg syndrome.

If you answered mostly:

periodic limb movement disorder (uncontrollable leg or arm jerks during sleep) restless leg syndrome (uncomfortable feelings in the legs at night).Is it time to get help? Make an appointment with your doctor .

Definitions For Es, And Is It Time To Get Help?

If you are having trouble sleeping, it could be caused by one of several conditions. Is it narcolepsy, insomnia, sleep apnea? Find out with this quiz.

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Why Can't I Sleep? Find Out With This Quick Quiz

Hypnic jerks — also called sleep starts — are sudden, involuntary muscle contractions you may experience as you are falling asleep.<ul><li>They can range from small twitches to convulsions, causing you to sit straight up in your bed</li><li>Up to 70% of people experience hypnic jerks.</li></ul>

<ul><li>Intense exercise at night</li><li>Stress and Anxiety</li><li>Alcohol and caffeine&nbsp;</li><li>Sleep Deprivation</li><li>Uncomfortable position</li></ul>

Factors that might trigger hypnic jerks

You can reduce their frequency and intensity and improve your sleep at the same time, with a few relatively simple techniques:<ul><li>Adopt Better Sleep Habits</li><li>Reduce Your Stress</li><li>Exercise Daily</li><li>Minimize Your Caffeine Consumption</li><li>Avoid Nicotine and Alcohol</li></ul>

How To Prevent Hypnic Jerks

Hypnic jerks are sudden, involuntary muscle movements you may experience as you are falling asleep. Learn what may cause them and how to prevent them.

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Here’s Why Your Bedroom Should Be Like A Cave

Inside a Sleep Researcher’s Bedroom: How I Sleep and Why

NATIONAL SLEEP FOUNDATION

Tips for Shift Workers: How To Get Better Sleep | Sleep Foundation