Using the snooze button. While a few minutes more in bed may be tempting, using the snooze button could backfire as interrupted sleep can increase your fatigue. It's best to just get up on the first alarm Irregular sleep schedule. A regular routine of going to bed and getting up around the same time each day will help promote better sleep, while constantly interrupting your schedule can easily lead to insomnia and fatigue Taking long naps during the day Eating sugar before bedtime. Sugar alters the chemical balance in your body, which can contribute to impaired sleep Drinking coffee or caffeinated beverages too late in the day Understanding Why and How Insomnia Occurs A new book called Dreamland: Adventures in the Strange Science of Sleep, written by David Randall, was inspired by Randall's own troubles getting proper shut-eye. Since writing the book, he's been diagnosed with non-REM arousal parasomnia, a sleep disorder that can cause night terrors and sleepwalking. He discussed his book and his own bizarre sleeping habits in a recent NPR interview3. You can read more or listen to his story here. Fortunately, sleep disorders such as sleepwalking and night terrors are not the primary reasons for impaired sleep. The vast majority of people who have trouble sleeping suffer with insomnia; the inability to fall asleep or stay asleep throughout the night. And while many complain their insomnia appears "impossible" to cure, there is hope... Two years ago, I interviewed Dr. Rubin Naiman, a clinical psychologist, author, teacher, and the leader in integrative medicine approaches to sleep and dreams. In that interview, we discussed several important factors that affect your sleep, for better or worse. While the list provided by Lifehack (above) offers some helpful tips to help you get a better night's sleep, it can be extremely helpful to first understand why and how insomnia occurs in the first place. In order to understand why you can't sleep, you need to understand that sleep is an outcome of two types of variables: Sleepiness – Under normal conditions, your sleepiness should increase throughout the day, peaking just before you go to bed at night. This is ideal, as you want your sleep to be high at the beginning of the night. Making sure you're exposed to bright sunlight, and high-quality lighting during the day, followed by decreased light exposure once the sun sets, will help maximize your natural sleep cycle so that you're appropriately sleepy at the end of the evening. "Noise" – "Noise" occurs in three zones: the mind level, body level, and the environmental level. If the noise is conceptually greater than your level of sleepiness, you will not fall asleep. The most common type of mind noise is called "cognitive popcorn," or unstoppable thoughts running through your mind at night. Examples of body noise include pain, discomfort, indigestion, side effects from prescription drugs, or residual caffeine from drinking coffee too late in the day. Environmental noise is usually obvious, such as various sources of noise in your room or house, a snoring partner, music, lights, or being too hot. In order to get a good night's sleep, you want: sleepiness level to be high, and the noise level to be low More often than not, the reason why you can't fall asleep is NOT because you're not sleepy enough, but rather because you're subjected to excessive noise, which, again, can be either mind/body/environmental-type noise, or a combination thereof. Typically, people will find between three to six different factors that contribute to the noise burden keeping them awake. Therefore, don't give up if you've addressed the most obvious source of noise and still can't sleep. Keep looking! You need to really evaluate your environment and your inner and outer state to determine and address ALL the contributing factors. Source of By Dr. Mercola
Is there an reason to sleep?
Using the snooze button. While a few minutes more in bed may be tempting, using the snooze button could backfire as interrupted sleep can increase your fatigue. It's best to just get up on the first alarm Irregular sleep schedule. A regular routine of going to bed and getting up around the same time each day will help promote better sleep, while constantly interrupting your schedule can easily lead to insomnia and fatigue Taking long naps during the day Eating sugar before bedtime. Sugar alters the chemical balance in your body, which can contribute to impaired sleep Drinking coffee or caffeinated beverages too late in the day Understanding Why and How Insomnia Occurs A new book called Dreamland: Adventures in the Strange Science of Sleep, written by David Randall, was inspired by Randall's own troubles getting proper shut-eye. Since writing the book, he's been diagnosed with non-REM arousal parasomnia, a sleep disorder that can cause night terrors and sleepwalking. He discussed his book and his own bizarre sleeping habits in a recent NPR interview3. You can read more or listen to his story here. Fortunately, sleep disorders such as sleepwalking and night terrors are not the primary reasons for impaired sleep. The vast majority of people who have trouble sleeping suffer with insomnia; the inability to fall asleep or stay asleep throughout the night. And while many complain their insomnia appears "impossible" to cure, there is hope... Two years ago, I interviewed Dr. Rubin Naiman, a clinical psychologist, author, teacher, and the leader in integrative medicine approaches to sleep and dreams. In that interview, we discussed several important factors that affect your sleep, for better or worse. While the list provided by Lifehack (above) offers some helpful tips to help you get a better night's sleep, it can be extremely helpful to first understand why and how insomnia occurs in the first place. In order to understand why you can't sleep, you need to understand that sleep is an outcome of two types of variables: Sleepiness – Under normal conditions, your sleepiness should increase throughout the day, peaking just before you go to bed at night. This is ideal, as you want your sleep to be high at the beginning of the night. Making sure you're exposed to bright sunlight, and high-quality lighting during the day, followed by decreased light exposure once the sun sets, will help maximize your natural sleep cycle so that you're appropriately sleepy at the end of the evening. "Noise" – "Noise" occurs in three zones: the mind level, body level, and the environmental level. If the noise is conceptually greater than your level of sleepiness, you will not fall asleep. The most common type of mind noise is called "cognitive popcorn," or unstoppable thoughts running through your mind at night. Examples of body noise include pain, discomfort, indigestion, side effects from prescription drugs, or residual caffeine from drinking coffee too late in the day. Environmental noise is usually obvious, such as various sources of noise in your room or house, a snoring partner, music, lights, or being too hot. In order to get a good night's sleep, you want: sleepiness level to be high, and the noise level to be low More often than not, the reason why you can't fall asleep is NOT because you're not sleepy enough, but rather because you're subjected to excessive noise, which, again, can be either mind/body/environmental-type noise, or a combination thereof. Typically, people will find between three to six different factors that contribute to the noise burden keeping them awake. Therefore, don't give up if you've addressed the most obvious source of noise and still can't sleep. Keep looking! You need to really evaluate your environment and your inner and outer state to determine and address ALL the contributing factors. Source of By Dr. Mercola
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