Know-How To Combat Your Sleepless Nights Through These Relaxation Techniques

Know-How To Combat Your Sleepless Nights Through These Relaxation Techniques

One sheep? Two sheep? Already Even reached fifty sheep and can’t even sleep? You’ve been tossing and turning for almost an hour and most, and you want to sleep to change your body clock, and yet your mind and eyes can’t seem to shut.

You are maybe experiencing chronic insomnia. It’s been the number of days of experiencing these sleepless nights and asking on yourself, “how to sleep early?”.

Sleeping well impacts your physical and also mental health and wellness. Fail, and it can take a severe toll on your daytime power, efficiency, mental sharpness, and even your weight.

Obtaining a good night’s rest might appear like a difficult objective when you’re broad awake at 3 a.m. Yet, you have far more control over the high quality of your rest than you most likely recognize.

The following relaxation techniques that we are going to tackle in this article may help you achieve the good night sleep you’ve been wanting to have! The following topics will be discussed in this article:

 

1. Chronic Insomnia and Sleep Disorder Types

2. How Do I Know if I am Sleep Deprived?

3. Sleep Relaxation Techniques and How to Sleep Early

1. Chronic Insomnia and Sleep Disorder Types

Chronic Insomnia and Sleep Disorder Types

When you are attempting to repair your body clock and recharge for the next day, sleepless nights can be genuinely testing to deal with the majority of human beings.

Have you ever before experience having a problem with dropping off to sleep for three successive evenings each week? Well, you might be experiencing chronic insomnia. Chronic insomnia is a lasting pattern of problem resting.

If an individual has difficulty dropping asleep or remaining asleep at the very least 3 evenings per week for 3 months or longer, insomnia is typically taken into consideration persistent.

Some individuals with chronic insomnia have a long-lasting background of trouble resting. Chronic insomnia has several reasons.

There are 2 significant sorts of chronic insomnia: primary and secondary.

Primary insomnia isn’t as a result of various other clinical problems or drugs and also is wrongly recognized by researchers. Specialized MRI scans are being made use of to examine this problem. Primary insomnia might be associated with adjustments in degrees of particular mind chemicals. However, a research study is recurring.

Secondary insomnia is triggered by various other problems or circumstances. This implies that it’s a sign that accompanies some clinical concerns, such as psychological anxiety, injury, as well as a continuous illness, a specific way of life patterns, or taking particular medicines and also medicines.

Some causes of chronic insomnia include medical conditions such as asthma, chronic obstructive pulmonary disease (COPD), sleep apnea, congestive heart failure, stress, anxiety, and depression.

It is much better to be notified of the sleep disorder types as you or any individual can, in fact, experience this! Recognizing the truths as well as information regarding these sleep disorders might have the ability to aid you to be geared up in case you will encounter such sleep disorders.

Sleep Apnea and Snoring

Snoring might appear benign. Because the throat is shutting throughout the rest, it takes place. If the throat closure misbehaves sufficient to remove breathing for a couple of secs, it’s snoring’s an extra significant relative, sleep apnea, which is a possibly substantial and also persistent clinical problem.

An individual with sleep apnea might quit taking a breath for 10 secs or longer, numerous times per hr. That makes the oxygen degrees in your blood decline, as well as when your body detects that taking place, it draws you out of deep rest to obtain you taking a breath once more.

Seasonal Affective Disorder

Seasonal affective disorder (SAD) is a recurring depressive condition with a seasonal pattern. Its popular signs are those of significant clinical depression and also commonly consist of too much drowsiness throughout the cold weather.

UNFORTUNATE is typically dealt with by the use of a lightbox, which replicates sunshine, to unnaturally prolong the size of time you’re revealed to daytime.

Jet Lag

Jet lag is a temporary problem triggered by quick traveling throughout time zones– as might accompany lengthy jet journeys.

It can leave you with signs and symptoms arising from disturbance of your inner body clock, consisting of insomnia, tiredness, as well as queasiness.

Jet lag might be enhanced with the flow of time, commonly eventually for each and every time zone you’ve taken a trip.

Narcolepsy

Narcolepsy is a rest condition identified by extreme daytime drowsiness. This can be extensive and also might bring about dropping off to sleep in improper circumstances, such as while driving an auto or functioning.

Narcolepsy affects irregularities of rapid-eye-movement (REM) sleep. The rapid eye movement (REM) is the stage of rest defined by fast saccadic activities of the eyes.

Throughout this phase, the task of the mind’s nerve cells is relatively comparable to that throughout waking hrs. The majority of the clearly remembered desires happen throughout REM rest.

This totally as well as possibly hazardous frightening problem is thought to be triggered by the absence of a mind chemical called hypocretin, which advertises wakefulness and also keeps muscular tissue tone.

This absence might be because of an autoimmune procedure, genes, mind growths or sores, or various other damages to the mind.

Circadian Rhythm Disorders

Body clock disorders are problems that might arise from your interior biological rhythm running out sync with exterior time signs, consisting of the all-natural dark-light cycle.

Seasonal Affective Disorder

Seasonal affective disorder (SAD) is a persistent depressive condition with a seasonal pattern. Jet lag might be boosted with the flow of time. Usually one day for each time are you’ve taken a trip with. Narcolepsy is a rest problem defined by too much daytime drowsiness.

Restless Legs Syndrome

Restless legs syndrome (RLS) is a neurological activity problem identified by undesirable sensations in the legs related to a requirement to relocate.

These experiences might consist of pains, burning, as well as prickling. Generally, signs begin when you’re relaxing, resting, or attempting to sleep. They can make it tough to go to sleep, bring you out of deep rest, or wake you from rest.

The completion outcome is commonly insufficient for the high-quality remainder.

2. How Do I Know if I am Sleep Deprived?

How Do I Know if I am Sleep Deprived

The Centers for Disease Control and Prevention (CDC) indicated that 1 in 3 grownups in the United States does not obtain sufficient rest.

The CDC Trusted Source additional records that individuals that get less than 7 hrs of rest an evening are more likely to report 10 usual persistent wellness problems– consisting of anxiety– than individuals that obtain more significant than 7 hrs.

Running into sleepless nights is a typical issue in contemporary culture, influencing lots of people eventually in their lives.

When a specific obtain much less rest than they require to really feel sharp as well as conscious, sleep deprivation symptoms happen. Individuals differ in exactly how little rest is needed to be thought about sleep-deprived.

Some individuals, such as older grownups, appear to be a lot more immune to the results of rest starvation. In contrast, others, specifically kids and also young people, are much more prone.

Periodic rest disturbances are typically no even more than an annoyance. Continuous absence of rest can lead to too much daytime drowsiness, psychological problems, bad work efficiency, weight problems, as well as a reduced understanding of the top quality of life.

There is no doubt the relevance of corrective rest, and also a specific quantity of focus is needed to both stop as well as handle rest starvation.

The primary sleeping deprivation symptoms and signs are

  1. yawning,
  2. grumpiness,
  3. exhaustion,
  4. irritation,
  5. A clinically depressed state of mind,
  6. problem discovering brand-new ideas,
  7. a lapse of memory,
  8. failure to focus or an “unclear” head,
  9. absence of inspiration,
  10. clumsiness,
  11. raised cravings,
  12. carb food cravings,
  13. lowered libido

3. Sleep Relaxation Techniques and How to Sleep Early

Sleep Relaxation Techniques and How to Sleep Early

Now that you know the sleeping disorder types and what are the sleep deprivation symptoms, it’s time to identify how to sleep early and what are the relaxation techniques to, therefore, achieve a good night’s sleep starting tonight!

Offer on your own a time limit. Established a particular going to bed for on your own. Shut off all electronic tools 30 mins to an hr before you intend to kip down for the evening.

The factor: Exposure to light-emitting displays can reset your body’s body clock, making it more challenging to drop off to sleep when you intend to.

Take a minimum of 30 mins of wind-down time before bed in which you do something relaxing, such as checking out a publication. Lower the lights in your home a little for an hr approximately before bed.

Establish an alarm system. Motivate yourself to quit catching up on jobs around your residence and also to advise you that going to bed is quick coming close to.

It assists in establishing a sharp on your phone to go off when it’s time to begin your going to bed regimen. Awaken, at the same time, daily.

Even if you have a difficult time sleeping as well as really feel exhausted in the early morning, attempt to stand up at the same time (weekend breaks consisted of). This can assist readjust your body’s clock and also help in sleeping in the evening.

Reschedule you’re going to bed routines. Prepare for bed– by cleaning your face, cleaning your teeth, placing on your PJs, as well as unwinding with soothing tasks such as analysis or paying attention to comforting songs– an hr before you intend to go to sleep.

Stick to the exact same going to bed regular evening after evening as well as your body and mind will certainly involve preparing for rest at an earlier hr.

Develop an extremely purposeful strategy for precisely what you’re going to do when that tip goes off, or you obtain that message. Build-in specific triggers throughout the procedure.

Make a public dedication. Making a public dedication to obtaining something done is an excellent means to develop liability on your own.

Since you do not desire others to see that you have actually stopped working to follow up on your dedication, you’ll make it far more most likely that you will, indeed, follow up.

Researches reveal that as soon as we make a public dedication, we are most likely to recognize it.

Relaxation techniques may also help you be able to fall asleep faster. According to Psychology Today, scientific researches reveal the advantages of relaxation techniques in handling anxiety and also advertising audio and even relaxing rest.

Managing tension as well as obtaining enough premium rest are 2 vital parts of health and wellness, so by using relaxation techniques to assist in these locations, you’re making a financial investment in your essential wellness

There are two essential relaxation techniques that you need to know to help you have a good night sleep:

 

Taking Breathing Exercises

Shut your eyes and focus on your breathing. Transform all your focus to your all-natural breathing pattern and also really feel the air get in and even leave your nose or mouth.

Picture the circulation of air as it travels through your mouth, air passages, down right into your stubborn belly, as well as back out once again. Study your body for any kind of stress, and also, as you breathe out, really feel the tension leave that part of your body.

Envision your breath reaching your temple, your neck, your shoulders, your arms … and after that, launching the stress as you breathe out. Allow it to go as well as delicately reroute your interest back to your breath if your mind wanders to one more concern or idea.

 

The Guided Imagery

The concept in this workout is to concentrate your focus on a picture or tale, to make sure that your mind can release concerns or ideas that maintain you awake.

Enter a comfy setting in bed. Shut your eyes as well as kickback. Start to envision a scene, memory, or tale that you locate relaxing.

This is extremely specific– discover what jobs best for you by attempting a couple of selections. : a preferred holiday or peaceful exterior place, a relaxing task like crinkling up with a publication in your preferred chair, or something repeated like bearing in mind the actions of a workout or dancing regimen.

The trick is to locate something that enables you to concentrate your focus and also release various other ideas. Start to produce this circumstance in your mind.

Envision all the information of the picture or tale, as gradually and also meticulously as you can. At any time, you discover your mind wandering to an unconnected idea like a bother with the day or a “need to do” for tomorrow, recognize it as well as let it go.

Transform your mind’s eye back to your relaxing tale. It’s okay if this requires time prior to its functions, each time you exercise, you will certainly improve at it.

 

Outro

During this pandemic, it can be tough to go back to your sleeping patterns, and anxiety can be one of the causes of sleep deprivation. But this is normal because everything that is happening around is something to worry about.

But every now and then, following these relaxation techniques and ways on how to sleep early may help you reboot your schedule and satisfy the 8 hours of sleep every night and be productive and energized the following day.

6 EFFECTIVE Tips That Can Help You Sleep At Night

6 EFFECTIVE Tips That Can Help You Sleep At Night

At the end of a very rough day at work or school, we all look forward to going home to reward ourselves with a night of peaceful and comfortable sleep.

However, sleeping, when it is supposed to make us feel relaxed, is now turning into one of the major problems an adult has to face. This is usually caused by stress, illness, a sudden shift in travel, and other little issues in your routine.

Trouble sleeping is unavoidable, but there are sleep deprivation effects we should always keep in our minds as a warning. Also, once this occurs regularly, you might face other health problems and even worsen your sleep disorder status.

Not having the quality of sleep that our body needs can affect our day-to-day tasks not only at home but also in school or workplace since not being able to sleep properly at night can lead to inefficiency in the morning. This is because one of the sleep deprivation effects include being exhausted or sleepy during the day.

At some point, you ask yourself why you experience troubles in your sleep time when you are already exhausted the morning before that. Unfortunately, it adds more exhaustion on your end, and it can quickly seep out the energy that is left in you.

What is worse about sleep problems is that it is sometimes causing a person on the road to sleep while driving accidents, and it creates an accident in the end. According to the National Highway Traffic Safety Administration, drowsy driving caused over 72,000 car crashes that led to 44,000 injuries and 800 deaths back in 2013.

However, these numbers are still not the real total number of car crash victims since 6,000 deadly crashes have been caused by drivers who accidentally fall asleep each year.

Aside from the social problem above, sleep problems can also cause personal issues like permanent damage to your physical health, sudden weight gain, and memory problems. For example, those people have deprivation effects of gaining weight than those who sleep better since they tend to binge-eat more to ease the drowsiness and sleepiness.

As for the memory problems, lack of sleep can prevent a person from focusing and learning efficiently. It also exacerbates the symptoms of mental health problems such as anxiety, depression, and bipolar disorder.

While you can track your sleeping patterns while studying the sleep deprivation effects, you need to do self-help or see a sleep specialist find out more about your situation. But for now, you can follow the tips below that can surely help you to have a good rest finally and sleep at night.

 

Expose yourself to bright lights during the day

Expose yourself to bright lights during the day

According to a study conducted by Sleep Health, sleep deprivation effects can be reduced once a person exposes himself/herself to the morning light. This is because our body has something called a “circadian” clock that is critical in maintaining one’s sleeping pattern healthy. Once your lifestyle affects your body’s natural clock, it can cause circadian rhythm problems and disorders.

There are three types of circadian rhythm disorders you should know:

  • Circadian rhythm sleep disorder, jet lag type (jet lag disorder)
  • Circadian rhythm sleep disorder, shift work type (shift work disorder)
  • Circadian rhythm sleep disorder, altered sleep phase types

No matter what sleep position you do, once your circadian rhythm changed, it will also improve your sleeping pattern as your body clock become misaligned. Though there are three types of it, there are internal and external things that can affect each of the classes, as well.

Once these sleep deprivation effects occur, it can cause insomnia and excessive sleepiness. A person will also be at high risk of getting cardiovascular and metabolism-related diseases.

So to maintain the excellent status of your body’s circadian rhythm, make sure you always take time to roam around in the morning if your workplace is too dark or does not have enough light to keep you up during the day. You can take a break outside, or go out to roam around the park. As long as you let your body know what day time and night time is, then you are all good.

Reduce or eliminate blue light exposure

Reduce or eliminate blue light exposure

Engaging yourself to more screen time at night can risk you at getting exposed in blue light, and it also affects your sleep quality just like how not getting enough of daylight affects you, as well.

To explain more, blue light makes our sleep disruptive since it directly affects our body’s sleep hormone called melatonin. This hormone is the one responsible for convincing your body that you are sleepy, and having enough of this hormone is the key to prevent sleep deprivation effects from occurring.

Regardless of your sleep position, if you keep on allowing blue light to keep you awake at night, you are freely giving it a chance to affect your sleep cycle since blue light has an all access to your brain.

If you cannot help but use your gadgets at night, you can change its display setting and set the warmer display for your eyes. If you fail to do so, you will not only compromise your sleep but your overall health as well. This is because blue light exposure can cause strained eyes — the state wherein our eyes become sore and dry, making our vision cloudy and blurry.

Aside from that physical discomfort, it can also damage your retina permanently by cresting macular degeneration that can even lead to permanent blindness.

It has been recommended for a person to put their gadgets and devices away at least two hours before going to bed to prevent the blue light from creating sleep deprivation effects. Using tools with smaller screens can also help a little as they produce lesser blue light, or you may opt to continue using what you have, but make sure to see and look at it at a further distance.

Some eyeglasses also have blue-light-blocking protection that can help you safeguard your vision.

Say ‘No’ to caffeine hours before your sleep time

Your sleep cycle

This can be bad news for coffee-lovers, but they need to sacrifice their cup of coffee, or they could end up suffering from sleep deprivation effects.

To give you a background, caffeine is widely known for its ability to promote alertness among its consumers. It fights the production of adenosine, your body’s hormone that is responsible for bringing sleepiness. So far, caffeine causes the most apparent effect as, though you keep your sleep hygiene alright, consuming it six hours before your bedtime can trigger sleep deprivation effects.

Some people also take coffee as their energy drink. However, it can eventually lead to a set of headaches, bad moods, and low energy levels. If you cannot help it, you should limit your intake at least three to four cups of coffee s day since a cup already contains around 100 mg of caffeine in it. This can also help you have better sleep hygiene since you will not get the taste of it before you sleep.

Improve your bedroom environment

Find or replace a comfortable bed and beddings

Keeping your room ideal to be slept on also play a vital role in preventing sleep deprivation effects from occurring. No one wants to sleep in a not-so-ideal environment, most notably when we want to sleep as peaceful as possible.

The ideal sleep environment varies among people, but it should be aligned to what sleep position is the best, in your opinion. There are a lot of factors you should consider for you to achieve your ideal sleeping environment. That includes your clothes, the temperature, and the overall climate itself.

But the best environment for everyone is to find a calm, quiet, and darkroom. Turning your fan on can also keep your room fresh all night long while giving you white noise that can save you asleep by “masking” the sounds that can occur in the middle of the night. You should have an hour of the wind-down period, that way you can comfortably lie down your bed and do the sleep position that you want.

Instead of using your gadgets, you can opt to read books as it can also make you sleepy as you read. Keep your bed clean and comfortable so you can no longer think of what sleep position is the best since you can move freely now. You can also take a relaxing shower to keep your sleep hygiene ideal before jumping on your bed.

Eat healthily

Eat Clean, Feel Clean

It is as simple as “healthy eating, healthy sleeping.” Eating healthy foods not only before going to be bed can help you sack better with your preferred sleep position at night. The type of foods you eat has a massive effect on your sleep that can lead to a better morning wake. To attain that, there are a lot of points you should consider when choosing the right food that can help you get away from sleep deprivation effects.

First, you should choose the right diet for you to avoid heartburn at night. You can read “5 Healthy Diet Tips That Can Boost Your Immunity During Coronavirus Outbreak,” which can help you a little background of the healthiest diet you can follow. Eating fruits snd vegetables that are low-protein and rich in Vitamin B can do the job. This is because B vitamins can regulate your melatonin and set your sleep cycle in the right position?

For people who have higher weights than usual, losing weight is the key to better sleep since obesity causes sleep problems like sleep apnea, insomnia, and restlessness.

You should keep in mind that to have an uninterrupted sleep, you should improve your diet by adding any of the following:

  • Almonds – these have sleep-regulating hormone, melatonin, and the mineral magnesium.
  • Turkey – to relieve your tiredness, consuming foods with high levels of protein and tryptophan can help you out.
  • Kiwi – serotonin, and antioxidants can help your sleep cycle, both of which can be found in kiwi.
  • White rice – this type of rice has a high glycemic index, which also contributes to promoting snd having better sleep.
  • Milk – when you drink this with melatonin and exercise, it can improve sleep quality, most notably in adults.

Consult a doctor for sleep disorder diagnosis

Overcoming Quarantine Anxiety in the time of COVID-19

The best way to stop all the sleep deprivation effects is to visit your general practitioner or medical consultant. Sleep studies are the most recommended way of giving yourself healthy and better sleep. Your doctor might order you to undergo polysomnography, a type of sleep study that discovers the underlying causes of your deprivation.

They can also detect and diagnose sleep problems like nighttime behaviors (sleep talking, sleepwalking, and REM sleep behavior disorder). In general, sleep studies can also help you get the correct diagnosis, whether you have diseases like restless leg syndrome or sleep apnea.

If you are advised to do this, the test will be a dome in a room that is made ideal for the test. You will then be monitored all night long by a sleep medicine technologist before you can sit down and have a talk with a sleep medicine specialist.

You will also be required to bring your pillow, pajamas, and other stuff to make the test run smoothly and effectively.

After the test, it can also detect whether it has been untreated for so long that you might have caught chronic diseases like heart disease, stroke, depression, and diabetes. Though there will always be physical and visible sleep deprivation effects, no one should overlook the sleep problems so they can get an early diagnosis and eventually be treated.

Improve Your Sleep Performance

Improve Your Sleep Performance

It is your human need to get adequate sleep after spending the day in school or at work. Listen to your body when it shows tiredness from physical activities. Within 24 hours, it is natural for your eyes to wake up in daylight and sleep at night.

For this topic, you will know these:

1. Sleep duration for each life stage

Sleep duration for each life stage

Your age is a huge factor in how long you need to sleep every night.

LIFE STAGE AGE SLEEP DURATION
Baby 0-3 months 14 to 17 hours
  4-11 months 12 to 15 hours
Child 1-2 years 11 to 14 hours
School Child 3-5 years 10 to 13 hours
  6-13 years 9 to 11 hours
Adolescence 14-17 years 8 to 10 hours
Adults 18-64 years 7 to 9 hours
  65 years and up 7 to 8 hours

Depending on which life stage you belong to, medical authorities say that the feeling of drowsiness during the day is a sign of lack of sleep.

2. When you sleep below the recommended hours

When you sleep below the recommended hours

Your body responds to how long you slept in the past few nights. Chances are, lacking the suitable duration, tempts it to sleep more in the coming nights. You will feel that during the day, your energy goes down. When this occurs, experience poorer judgment and slower time for a response. Observe these signals while you are awake, which shows that you need more sleep.

  • While doing activities with low energy such as watching a movie or riding in a car, you get sleepy.
  • A microsleep or quick period of sleep occurs in the day.
  • Tend to forget about things and events
  • As you lie down, it only takes five minutes to fall asleep.
  • Your mood is different.
  • You lack concentration while doing a task.

These are the effects on your body when you lack sleep.

  • You feel depressed and not show your usual disposition.
  • There is more sense of pain in your body.
  • Below your eyes, dark circles and skin with wrinkles appear.
  • You have a hard time making the right decisions.
  • Your immune system gets weaker and may cause sickness.
  • It is possible to develop high blood pressure, heart attack, diabetes, or obesity.
  • There is a tendency to eat beyond standard capacity.

From these responses of your body, we can establish the harm that a lack of sleep generates. It is worse than drinking an excessive alcoholic beverage. When your body is not functioning normally, and you drink this beverage, there will be more trouble. For instance, it is best to be a passenger in feeling sleepy. Driving under the influence of alcohol and, at the same time, not alert may cause an accident. It is not enough to be awake with the intake of caffeine.

Based on the National Sleep Foundation, these are signs of sleepiness to prevent road trouble.

  • Your eyes have a hard time for focus.
  • A few miles driven are challenging to remember.
  • Your head keeps on falling.
  • A lot of yawning occurs.
  • You keep on thinking about other things.
  • You move from one lane to another.

3. How to sleep better

How to sleep better

To do your daily activities naturally, practice healthy habits for improved sleep.

  • Give time for regular hours of sleep. This means prioritizing tasks from more to least important. In the morning, when you are most active, do the hardest jobs. Prepare your body to sleep at night by doing the lightest tasks.
  • Make your room conducive for sleep. Turn off the lights, including computers and mobile phones. It is best to let the room temperature be cold. Sleep in a peaceful and relaxing room.
  • Have regular exercise and keep it up to five hours before sleep. At most, a routine of 30 minutes will be suitable.
  • Seek your physician’s advice. Perhaps, you have a sickness that prevents you from sleeping well.
  • Establish a regular time for sleep. Train your body to sleep at the same time every night. By doing so, it will prepare itself to lie down.
  • Make it a habit to relax your body a few hours before sleep. Eat the lightest meal at dinner. Refrain from alcoholic beverages and caffeine. Bathe in warm water at night.
  • During the day, a light nap up to 30 minutes will be appropriate to keep you awake for the rest of the activities.

4. Your sleep cycle

Your sleep cycle

As you lie down for the night, your sleep cycle will have two kinds of sleep. During non-REM (Rapid Eye Movement) sleep, the first stage takes five to 10 minutes. Waking you up is comfortable with closed eyes.

Moving on to the second stage, your rest remains light. At this stage, they feel a slower heart rate and lower body temperature. Soon, your eyes will fall into a deep sleep.

When this occurs, you have fallen asleep and get surprised to wake up. Currently, your body tissues grow, and there is a repair of your body. Feel a more robust immune system in this stage.

Also, your muscles and bones build themselves. As you move up the life stage, deep sleep is less. This also means that your need for sleep goes down.

Your sleep cycle goes to the REM stage that begins an hour and 30 minutes after a deep sleep. It occurs for 10 minutes during the first period. The time extends as this stage gets longer. In reaching the last period, the duration becomes 60 minutes.

Experience a quicker heart rate and breathing. For this stage, you have dreams with active thoughts. Half of the sleep of babies belongs to this stage. On the other hand, adults experience it 20% only.

5. Dreams in your sleep

Dreams in your sleep

As you sleep, you tend to dream. These are images that may be happy or sad. Vivid ones occur during REM sleep. It is possible to have four to six dreams during your sleep.

When it becomes lucid, you know about it. This occurs when you awake from this kind of sleep.

In the presence of harmful elements, your dream turns into a nightmare. Children and adults experience it. Some factors cause this: fear, stress, and trouble, handling weak emotions, sickness, trauma, or medicines.

The presence of repeated nightmares is a sign of the subconscious. Feel relieved that a nightmare will only remain in your dream.

However, some factors prevent you from having an idea during your sleep cycle. These include:

  • presence of higher tension
  • getting depressed
  • weak coordination
  • ability to hallucinate
  • being anxious
  • hard time for focus
  • getting heavier

Your goals appear for problem-solving, handle feelings, and preserve fond memories. Your goal can go on for 30 minutes. Before sleep, you keep on thinking about a concern. Perhaps, when you wake up, a solution arises.

After rest, you may also feel better in handling it. This is because your thought process got better while asleep. Thus, having a dream lets you realize a better solution.

According to Sigmund Freud, a famous psychologist, your goal reflects your thoughts, desires, and motivations. When you remember what you were dreaming of, it may be funny, odd, or happy. Since it is from your fantasy, there is no connection to reality. A dream can keep on appearing. There are different interpretations of dreams.

But these are only beliefs. In instances that your vision becomes a reality, it is only a coincidence or involuntary relation to the given information.

When you wake up, it is hard to recall your dream. The ability to do so means that it appeared in the last stage of your sleep.

6. Your circadian rhythm

Your circadian rhythm

Known as your circadian rhythm, this creates mental and physical modifications in your body. The patterns of your sleep come from it because of hormones, diet, and temperature. When an imbalance exists, it affects your body and causes sickness.

There is a “master clock” found in your hypothalamus and belongs to the head. Activities within your body create this rhythm, and external factors also affect it. When your body senses light, it makes you active. As darkness surrounds you, it allows your body to relax.

This “master clock” and your eyes connect to nerves. At night, your body produces the hormone called melatonin. It causes your drowsiness and encourages sleep. When daytime is back, melatonin decreases and brings forth activity.

Depending on your circadian rhythm, you become more alert at certain times. An early bird can wake up very early and known as “lark.” On the other hand, a night owl stays active at night.

There is more sleep in the morning. As your life stage goes up, your rhythm also adjusts. It is your choice how to modify it, but it is better to do so gradually.

There are times when your body seems to have a wrong response. This happens when your typical rhythm gets out of track. Factors that cause this include:

  • Longer sleep than the usual hours. It is better that you maintain a regular time for rest and waking up.
  • When you travel in different time zones, your body adjusts to this new rhythm. Jet lag occurs when you are still awake but supposed to be asleep in your original time zone. Give your body more time to respond better.
  • Put a limit on your screen time. Stop usage when you sleep in the next two to three hours.
  • Block lights outside that distract you from sleeping well. Do so by putting dark curtains or blinds. You may also wear a sleep mask.
  • Working at night regularly lets you sleep during the day. Thus, this makes your body alert at night instead. For this scenario, it is possible to have shift work disorder.
  • When a female has her period, she tends to have a hard time with sleep. This is because of the abdominal pain that she may experience. To cope with it, do regular exercise before and after the period. This relieves the pain.
  • Both genders may experience abnormal breathing regardless of age and weight. This condition is known as obstructive sleep apnea. The inner throat has a smaller size. There is blocking of the airway.
  • In the first three months of pregnancy, the hormone known as progesterone causes fatigue. When the ninth month comes, sleep gets hard because of the enlarged womb. Different emotions of the future mother keep her awake. The presence of severe sleep apnea may cause harm to the fetus.
  • When you have restless legs syndrome, possible factors are kidney trouble, lack of iron and vitamins, medicines, nerve sickness, and pregnancy. There is a gene that creates a minimum of 40% of this condition.
  • Kids in pre-school who have nightmares have difficulty staying asleep. As for adults, they may have emotional trouble.
  • Babies who have reached four months want a feeding first to sleep.
  • Caffeine intake and cigarette smoking cause you to sleep less.
  • Trying to sleep for a long time is a possible sign of anxiety and depression.
  • Trouble in your lungs or heart causes difficulty in breathing while lying down.

7. Talk to your physician

Consult your doctor

After experiencing any of the factors mentioned above as to why you find it hard to sleep in a recurring pattern, it is probably time to talk to your physician about it. The presence of a sleep disorder is psychological or physical.

When you find yourself tired a lot of the time during the day, this is a sign. It stops you from doing daily activities and enjoying life with others. You need to note down your sleeping habits. This is in the form of a sleep diary.

By reading it, your physician will know the cause of your sleep trouble.

Gaining knowledge about sleep will improve your daily routine so that your body gets enough. As an adult or with a kid, practice a regular sleep cycle for a definite circadian rhythm. When you still find it hard to sleep well, seek your physician’s advice.

Sleep Deprivation during Quarantine Period

Sleep Deprivation during Quarantine Period

The COVID-19 pandemic quarantine period is bringing dramatic changes in the daily routines of people around the globe.

From waking up at late in the morning, afternoon or evening, preparing home-cooked meals instead of the easy-peasy drive-thru fix or restaurant take-out, eating breakfast on lunch, eating lunch at night, watching Netflix series during the supposed to be regular office hours, to having late night and early morning video chats from friends and loved ones, the new routine seems to be a break from formerly established ones.

The unstable quarantined life routines have taken a toll on what is deemed as one of the precious activities known to humans—sleeping. Various studies have shown the health benefits of getting proper sleep every night as it helps the body regain, restore, and balance the physical and mental health of a person.

But with the kind of urban lifestyle nowadays as well as the anxiety-inducing effects of the imposed quarantine on the mental well-being of many people, it seems that sleep is very elusive and ever fleeting. It’s not as easy as calling it a day, turning off the lights, lying down snuggly in bed, and closing one’s eyes.

It has become a constant tossing and turning to find that sweet spot of comfort between the sheets until time flies to no avail.

Have you seen that Instagram selfie you just took or the Zoom meeting you’ve had with your workmates? Are there any dark circles and puffiness around the eye areas?

Are you getting too little sleep compared to your usual sleeping pattern? Is it happening for the past few days or even weeks? Are you feeling tired, lazy, forgetful, and moody? If yes, then you are not alone. You are experiencing what the sleep specialists call sleep deprivation.

What is sleep, deprivation?

How to avoid sleep deprivation?

  1. Avoid afternoon naps.
  2. Stick to your intended sleep schedule.
  3. Avoid eating too much or too little before going to bed.
  4. Get moving.
  5. Avoid drinking caffeinated drinks, alcohol, and smoking cigarettes before sleeping.
  6. Set the ideal room environment.
  7. Find or replace a comfortable bed and beddings.
  8. Exercise device distancing.
  9. Find relaxing hobbies and activities.
  10. Consult your doctor.

 

What is sleep deprivation?

What is sleep, deprivation

Sleep deprivation happens when a person is getting less sleep than the usual number of hours needed to keep them refreshed, alive, and awake during the day.

According to the article published by Medical News Today last 2018, although sleep deprivation is not categorized as a sleeping disorder like insomnia (the difficulty in falling asleep, staying asleep, or waking up too early not to go back to sleep again), regular and prolonged lack of sleep may lead to health problems such as weakened immune system, sleep apnea, insufficient hormone production in men and women, obesity, depression, lower libido, respiratory disease, heart disease, stroke, and even death.

You may ask: how much sleep does a person need? Well, it varies with age, medical condition (like epilepsy), and one’s body clock. Many types of research have different views on what is the number of hours needed to make it adequate.

Teenagers need 8-10 hours of sleep while babies need up to 15 hours of sleep. Young adults need at least 7-9 hours of quality sleep. Adults and older adults need 7-8 hours of uninterrupted sleep.

If you are an adult getting 6 hours or less than the experts’ prescribed amount of sleep, here are how you can help yourself avoid the health risks caused by sleep deprivation.

How to avoid sleep deprivation?

How to avoid sleep deprivation

To improve the quality of sleep, here are 10 of the most effective ways in which you can make small changes in your lifestyle.

These suggestions aim to make sleeping soundly a habit and not an erratic and fleeting moment as well as to lessen the causes of factors and behaviors that interfere with it.

1. Avoid afternoon naps.

  Avoid afternoon naps

This is not for everyone. If you are that person who sleeps in the afternoon and cannot sleep in the evening, it might be that your body has already adjusted to the afternoon siesta instead of the usual sleep at night.

To curb this, you can do other things than sleep in the afternoon as a form of distraction. You may read a book, do meal prep for dinner, exercise, or even wash the dishes or clean the house.

This is to make sure that you are training your body to be awake in the afternoon instead of being awake at night.

2. Stick to your intended sleep schedule.

Stick to your intended sleep schedule

You should decide the convenient time that you have to be in bed and stick to it. The schedule may vary depending on your working schedule and lifestyle. Let’s say you have a day job from 9:00 am until 5:00 pm; you may opt to be in bed by 9 pm or 10 pm.

You can set your alarm at 5:00 am or 6:00 am to get that 8 hours of sleep prescribed by the experts. This will allow you to have ample time to prepare to work.

The first few days may be a struggle, but once you get used to it, you may not even need an alarm clock to wake up feeling energized.

3. Avoid eating too much or too little before going to bed.

Avoid eating too much or too little before going to bed

This quarantine has got many people preparing their own food. Others may even resort to binge eating as a coping mechanism from too much worrying while some may avoid eating altogether with the fear of gaining weight.

Both unhealthy eating habits may affect the quality of sleep that you are getting. It is advised that you eat a few hours before bedtime to give your body a chance to properly digest the food in your stomach.

Those who do not follow this usually complain of discomfort while sleeping like acid reflux, stomach aches, shortness of breathing, and indigestion. So, eat a balanced diet and scrap binge eating or starving oneself before sleeping.

4. Get moving

Get moving

Exercising regularly releases happy hormones such as dopamine, serotonin, and oxytocin that fights stress and feelings of restlessness. On the other hand, applying right before going to bed can hamper you from getting the desired sleep.

The discomforts of muscle pain usually cause it. Early morning and afternoon activities (3 hours before bedtime is not advisable) may help to retune the sleep-wake cycle.

Having a workout in an open-air, absorbing natural sunlight is ideal.

5. Avoid drinking caffeinated drinks, alcohol, and smoking cigarettes before sleeping.

Avoid drinking caffeinated drinks, alcohol, and smoking cigarettes before sleeping.

Many studies have proven the harmful effects of coffee, alcohol and cigarettes to overall health and well-being. In this case, they also affect sleeping patterns.

Escaping from the temptation brought by caffeinated food and beverages could be a great step. A study found out that the caffeine that this stimulant has the capacity to delay the timing of your body clock. In addition, drinking caffeinated beverages 6 hours ahead of your bed hours may lessen you’re your total sleep by 1 hour.

Cutting down the amount of caffeine intake would be a good action to recover from sleep deprivation. More so toning down lighting your cigarette (quitting would be much better if possible). Puffing of cigarette is determined as one of the reasons why some have found it difficult to sleep since it contains nicotine.

Nicotine has stimulant contaminants that contributes to sleep problems. Quitting could be difficult, but most people who stopped admitted that they experience improvement in their sleep.

6. Set the ideal room environment.

Set the ideal room environment.

This is not the issue of how big or how small your room is. Just make sure that your place is well-ventilated, has ideal temperature, and has a relaxing wall color. Also, the lighting of the room should be dim to signal the body that it is night time, and it needs to sleep.

And when it is daytime, let the sunlight pass through the window to signal your body that it is time to wake up.

7. Find or replace a comfortable bed and beddings.

Find or replace a comfortable bed and beddings

Replace old mattresses and change the pillowcase and blanket every 1-2 weeks. Change the cushion, especially if it causes back pain.

Find a suitable pillow, not too soft, too big, nor too hard. This is to make sure that the place where you lay down is comfortable enough to foster uninterrupted sleep.

8. Exercise device distancing.

Exercise device distancing

Removing smartphones and other gadgets near your bed could be a healthy one. The extra vacant time caused by the quarantine period has gotten people cooped up in their rooms, fixated in their phones and computers checking for updates on their social media accounts.

Others are watching movies and Netflix series for hours while some are in front of their gaming consoles playing with friends to alleviate boredom to the point that they forgot what time is it or sometimes they even forget to eat.

However, if all of these activities are done in the bedroom, chances are the body would not have the opportunity to distinguish the right time to sleep. It might mistake 1:00 am as the appropriate time to sleep, which what you must avoid due to the health risks mentioned by the sleep experts and doctors.

The bedroom should be strictly for sleeping. Make it a habit of watching movies series, and playing games during the day in another area like the living room.

Have the self-discipline to check social media accounts before going to bed and not while in bed. Once you lie down, fight the urge to verify your phone or laptop. If you are working and need to check emails, kindly inform your workmates that you do not check your phone at night, and you will respond to them during the day unless it is urgent.

Furthermore, do not make your phone as an alarm clock as it will tempt you to check your phone and watch random YouTube recommendations and look for memes. What you can do is to put a clock to tell time and to serve as an alarm.

Removing all gadgets near the bed ensures that stimulating activities will not make you stay up late all night.

9. Find relaxing hobbies and activities.

Find relaxing hobbies and activities.

Instead of doing stimulating activities like playing online games, binge-watching Netflix series and movies, take the opportunity to do relaxing activities such as reading books, skimming magazines, crocheting, knitting, playing crossword puzzles and other mind games, etc.

Or, if you do not have any hobbies, why not try learning new skills and hobbies? Learn how to play an instrument, learn how to play chess or anything that calms you down.

Another option is to take a bath before sleeping.

10. Consult your doctor.

Consult your doctor

Finally, if you think that you did all of the suggested tweaks in lifestyle and you need sleeping pills, you may consult a doctor. The doctor will assess your situation.

It may be that your sleep deprivation is a symptom of a disease that you are not aware of. Then, he can prescribe the appropriate sleeping pills for you or recommend you to a sleep specialist.

In these uncertain times, it pays off to give enough attention to the needs of our bodies. In this case, a simple activity such as sleep may not be simple at all. The key here is to maintain a healthy sleeping habit.

Some of the suggestions to remember are avoiding afternoon naps, sticking to the desired sleeping schedule, avoiding eating too much or too little right before going to bed, exercising a few hours before sleeping for 20-30 minutes daily.

It is also a big favor to your body if you avoid taking alcohol, coffee, and smoking cigarettes. Setting your room to be an ideal space for sleeping by making sure that the room is well-ventilated, dim-lit, has comfortable beddings, cushions, and pillows will set up the mood for a sound sleep.

Also, removing all mobile devices, laptops, and computers as well as gaming consoles would greatly help in making sure that you are not doing any stimulating activity that would make you stay late at night.

Instead, you can do relaxing activities such as reading books and magazines, playing mind games, or even take a bath before sleeping. Finally, seeking the expert opinion of doctors and sleep specialists to your persistent sleep deprivation as they will assess your situation.