Sleep Hygiene!

Sleep Hygiene!

Having Trouble Sleeping?

Are You Practicing Good Sleep Hygiene?

Sleep Hygiene includes the activities that you do throughout the day to improve your opportunity to get better sleep at night.

  • Avoid caffeinated drinks or other stimulating substances late in the day.
  • Get regular exercise, but avoid exercising too close to bedtime, which may be too stimulating.
  • Leave the heavy meals for earlier in the day and not close to bedtime.
  • Monitor your alcohol use near that time, as it is more disruptive to the quality of sleep. 
  • Get cool, but be comfortable. The body temperature has to drop at sleep onset. If the external temperature is too warm, your core body temperature can’t help the brain initiate sleep the way that it should. 
  • Switch out the lights. Your room should be as dark as possible. The darker it is, the better your own melatonin, which helps you sleep, can be made. Children of course may want a night light and this is fine if it is not too bright. 
  • Reserve the bed and bedroom for sleep, intimacy and illness, otherwise, you are teaching your brain that watching TV or playing games are necessary for you to get to sleep. 
  • Avoid clock watching. This just breeds anxiety over how bad you’re going to feel the next day. A good night’s sleep is about eight hours. But on an individual basis,the magic number varies.
  • Don’t worry if you wake up. After about 30 minutes if you are still lying in bed awake, get up, as continuing to lie there staring at the ceiling is only training your brain that staying up in bed is OK. 
  • Try doing something monotonous or distracting, maybe reading, and hopefully your eyes will get heavy and you'll want to climb back in bed to sleep.
  • Try not to have too much exposeure to light.

 

See a professional about your concerns if you’re suffering breathing abnormalities, experiencing severe headaches, significant snoring, restlessness of limbs,sleep walking or acting violent dreams.

A Good Mattress

Sleep specialist Dr. Kevin Lewis says everyone underestimates their mattress and pillow. There is no single one that is best for everyone, you need to find the best one for you to try and improve your sleep.

An old or poor-quality mattress can lead to unnecessary back and neck pain.

  • A good mattress is one where there are no gaps between it and your body. Your body’s weight should be distributed evenly so that your spine stays aligned while you’re sleeping. 
  • Try out the bed. A general rule is to lie on the mattress in the shop for three to five minutes. See how it feels by yourself and if you sleep with a partner, have him or her come with you and lie on the bed as well. The bed may act differently with both of you on it as opposed to when you are lying alone. 
  • Find a mattress that is not too firm and not too soft. Mattresses that are too soft provide little support and those that are too firm can bedetrimental in the opposite way.
  • Ask your chiropractor for more information.

What is Circadian Rythym?

 

Circadian Rhythm is the daily cycle of biological activity based on a 24 hour period and influenced by regular variations in the environment, such as the alternation of night and day. They include sleeping and waking in animals, flower closing and opening and tissue growth in fungi. The Circadian Rhythm present in humans and most other animals is generated by an internal clock that is synchronized to light/dark cycles and other cues in an organism’s environment.

This internal clock accounts for waking up at the same time every day even without an alarm clock. It also causes nocturnal animals to function at night when diurnal creatures are at rest. Circadian rhythms can be disrupted by changes in daily schedule.

 While the process underlying circadian rhythm is still being investigated, it is known to be controlled mainly by the release of hormones. In humans, the internal clock is located within the brain’s hypothalamus and pineal gland, which releases melatonin in response to the information it receives fromphotoreceptors in the retina. Night time causes melatonin secretion to rise, while daylight inhibits it. Even when light cues are absent, melatonin is still released in a cyclical manner.

Biologists have observed that birds exposed to artificial light for a long time sometimes build nests in the autumn instead of the spring. Suggesting that environmental changes are relevent and can be influential.