Relaxation techniques and sleeping habits Created: August 18, ; Last Update: March 9, ; Next update: Nearly one out of five people sometimes have trouble with insomnia.
And most of it is under your control. There are four general areas important to sleep hygiene: Our circadian rhythm, or hour cycle Aging Psychological stressors -- those factors can cause difficulty falling asleep and disturb the quality of your sleep Common social or recreational drugs like nicotine, caffeineand alcohol Circadian Rhythm We all have a day-night cycle of about 24 hours called the circadian rhythm.
It greatly influences when we sleep and the quantity and the quality of our sleep.
The more stable and consistent our circadian rhythm is, the better our sleep. This cycle may be altered by the timing of various factors, including naps, bedtimeexerciseand especially exposure to light from traveling across time zones to staring at that laptop in bed at night.
Aging Aging also plays a role in sleep and sleep hygiene. After the age of 40 our sleep Sleep hygiene change, and we have many Sleep hygiene nocturnal awakenings than in our younger years. These awakenings not only directly affect the quality of our sleep, but they also interact with any other condition that may cause arousals or awakenings, like the withdrawal syndrome that occurs after drinking alcohol close to bedtime.
The more awakenings we have at night, the more likely we will awaken feeling unrefreshed and unrestored. Psychological Stressors Psychological stressors like deadlines, exams, marital conflict, and job crises may prevent us from falling asleep or wake us from sleep throughout the night.
It takes time to "turn off" all the noise from the day. No way around it. Continued One must develop some kind of pre-sleep ritual to break the connection between all the stress and bedtime.
This is perhaps even more important for children. These rituals can be as short as 10 minutes or as long as an hour. Some find relief in making a list of all the stressors of the day, along with a plan to deal with them, as it serves to end the day. Combining this with a period of relaxation, perhaps by reading something light, meditating, or taking a hot bath can also help you get better sleep.
That tick-tock will tick you off. Social or Recreational Drugs Social or recreational drugs like caffeinenicotine, and alcohol may have a larger impact on your sleep than you realize.
Caffeinewhich can stay in your system as long as 14 hours, increases the number of times you awaken at night and decreases the total amount of sleep time.
This may subsequently affect daytime anxiety and performance. The effects of nicotine are similar to those of caffeine, with a difference being that at low doses, nicotine tends to act as a sedative, while at high doses it causes arousals during sleep. Alcohol may initially sedate you, making it easier to fall asleep; however, as it is metabolized and cleared from your system during sleep, it causes arousals that can last as long as two to three hours after it has been eliminated.
These arousals disturb sleep, often causing intense dreamingsweatingand headache. Smoking while drinking caffeine and alcohol can interact to affect your sleep dramatically. These sleep disturbances may be most apparent upon awakening, feeling unrefreshed, groggy, or hungover.Home >> Sleep Topics >> Sleep Hygiene sunlight during the day, as well as darkness at night, helps to maintain a healthy sleep-wake cycle.
Establishing a regular relaxing bedtime routine. Poor sleep habits (referred to as hygiene) are among the most common problems encountered in our society. We stay up too late and get up too early. We interrupt our sleep with drugs, chemicals and work, and we overstimulate ourselves with late-night activities such as television.
While the word “hygiene” conjures up images of hand-washing and teeth-brushing, sleep hygiene is different.
It’s the habits that you can put in place each evening to optimize sleep. It’s the habits that you can put in place each evening to optimize sleep.
The rituals, behaviors, and norms you follow around sleep are called sleep hygiene. Whether you practice good or bad sleep hygiene is up to you. But if you want to get a better night’s sleep, the answer begins with improving your sleep hygiene.
Here are our top 15 tips for better sleep hygiene. University of Maryland Medical Center: "Sleep Hygiene." Susan Zafarlotfi, PhD, clinical director, Institute for Sleep and Wake Disorders, Hackensack University Medical Center, New Jersey.
Good sleep habits (sometimes referred to as “sleep hygiene”) can help you get a good night’s sleep. Some habits that can improve your sleep health: Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends;.