“Caffeine blocks the effects of adenosine, which makes us sleepy, causing us to perk up with that cup of Joe. You don't have to lose it altogether, but cut out caffeine or other stimulants at least six hours before bedtime. Play icon The triangle icon that indicates to play Ditch the coffee Just avoid exercising too late in the evening, or you may be too jazzed to fall asleep. That's good, because a post-exercise drop in your temperature in the evening can help facilitate adequate sleep. Exercise can also elevate your body temperature. Get movingĮxercising daily increases serotonin, which help to regulate the circadian clock and decrease psychological stress. He recommends using a screen light-filtering software as the F.lux app if you’re having a hard time disengaging from your devices. “The blue wavelength light emitted by most digital screens tricks the circadian clock into thinking that it’s morning time so that melatonin release is virtually halted, delaying the time that you feel sleepy," says Dr. That means your phone, laptop, tablet, and it also means saying goodnight to Hulu or whatever you have playing on TV. One to two hours before bedtime, if possible, turn the lights down and put your electronic devices away. Turn off the lights-or at least turn them down ![]() This will help to regulate your circadian rhythm (internally driven cycles that rise and fall during the 24-hour day and help you fall asleep at night and wake you up in the morning) and the release of melatonin (a hormone produced by the pineal gland that is involved in regulating the sleeping and waking cycles) at the same time daily in order to have a predictable sleep schedule. Wake up and go to bed at the same time every day, and yes, that includes weekends. If your sleep issues are not that severe, but are still disrupting your life, use these strategies to help you get your slumber back on track.īest ways to get your sleep back on track Have a schedule ![]() ![]() Therefore, the earlier the sleep disturbance is diagnosed and treated, the better.” “When it comes to insomnia, there is often a precipitating event such as the stress of the pandemic, sleep-wake schedule changes, medications, or depression that initially causes the insomnia, but the insomnia can persist long after that inciting event. “If someone has difficulty sleeping for more than three weeks, they should speak with a sleep specialist,” advises Dr. When to see a doctor about your messed-up sleep “Seven to eight hours of sleep for an adult are recommended for optimal physical, mental, and emotional well-being, and shortchanging ourselves can lead to harmful short-term and long-term consequences in virtually all bodily systems,” says Dr. Lack of sleep for any reason-whether we're lying in bed stressing about the pandemic, browsing social media, or binge watching Netflix-also causes memory loss, impaired immunity, decreased libido, and erectile dysfunction. ![]() And not getting adequate rest is linked with numerous chronic diseases and conditions, including diabetes, heart disease, stroke, obesity, and depression, all which are threatening the nation’s health. According to the CDC, one third of adults are getting less than the recommended seven hours of shuteye.
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