Make sure your bedroom is a quiet, relaxing, clean and enjoyable place. As you may have experienced during the summer or in hot locations, it can be very hard to get a good night's sleep when it's too warm.
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One study found that bedroom temperature affected sleep quality more than external noise Other studies reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness 82 , 83 , 84 , 85 , 86 , Late-night eating may negatively impact both sleep quality and the natural release of HGH and melatonin 88 , 89 , 90 , 91 , That said, the quality and type of your late-night snack may play a role as well.
In one study, a high-carb meal eaten four hours before bed helped people fall asleep faster Interestingly, one study discovered that a low-carb diet also improved sleep, indicating that carbs are not always necessary — especially if you are used to a low-carb diet Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia 95 , 96 , In one study, a relaxing massage improved sleep quality in people who were ill Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating , deep breathing and visualization.
Studies indicate that they can improve overall sleep quality and help people — especially older adults — fall asleep faster 99 , , , , In one study, a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep Alternatively, if you don't want to take a full bath at night, simply bathing your feet in hot water can help you relax and improve sleep , One common issue is sleep apnea, which causes inconsistent and interrupted breathing. People with this disorder stop breathing repeatedly while sleeping , This condition may be more common than you think.
Apart from the relaxing environment, bed quality can also affect sleep , Other studies point out that new bedding can enhance sleep. Additionally, poor-quality bedding can lead to increased lower-back pain , The best mattress and bedding is extremely subjective. If you are upgrading your bedding, base your choice on personal preference , , , , If you haven't replaced your mattress or bedding for several years, this can be a very quick — although possibly expensive — fix You can even buy mattresses online.
It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia , , , , One study in older adults determined that exercise nearly halved the amount of time it took to fall asleep and provided 41 more minutes of sleep at night In people with severe insomnia, exercise offered more benefits than most drugs. Although daily exercise is key for a good night's sleep, performing it too late in the day may cause sleep problems. This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline. However, some studies show no detrimental effects, so it clearly depends on the individual , , Nocturia is the medical term for excessive urination during the night.
It affects sleep quality and daytime energy , Drinking large amounts of liquids before bed can lead to similar symptoms, though some people are more sensitive than others. Although hydration is vital for your health , it is wise to reduce your fluid intake in the late evening. You should also use the bathroom right before going to bed, as this may decrease your chances of waking in the night.
Sleep plays a key role in your health.
How to Sleep Better
Other studies conclude that less than 7—8 hours per night increases your risk of developing heart disease and type 2 diabetes , , If you are interested in optimal health and wellbeing, then you should make sleep a top priority and incorporate some of the tips above. Detox is a popular buzzword. This article explains some common misconceptions about detoxing along with nine evidenced-based ways to rejuvenate your…. There are surely many more!
If you have a suggestion, please let me know. Most people should probably exercise regularly to treat insomnia. Our genes dictate much about how we sleep 29 as well as practically everything about how we respond to exercise.
What is Insomnia? | National Sleep Foundation
The response to exercise may be positive overall — stimulating, invigorating — but bad for sleep. Or the response to exercise may have uncomfortable consequences — malaise, pain, greater overall sedentariness from fatigue 33 34 — that is also bad for sleep. There are so many variables that can affect the effect of exercise on sleep that you should probably run your own experiment: keep a log!
Pay attention to the variables until you know. Late in I reversed a careless anti-creatine position. I reconsidered this supplement and publicly acknowledged that it is a safe and effective ergogenic aid, capable of reducing muscle fatigue at the gym. And then I tried it. And that went badly. I developed severe insomnia — and this was before I read that some people may have trouble sleeping when they take creatine.
What is insomnia?
I can now add to that ancedotal evidence. Normal sleep was restored within 48 hours of stopping creatine. I performed pretty poorly at the gym during that 3-week period … probably because I was so fatigued! My vulnerability to sleep problems is nothing new. Almost anything can wreck my sleep: a hangnail, a thrilling episode of Game of Throns, a good idea, you name it.
These apps adjust the colour balance of displays at night to make them yellower and mellower, because:. We know that night-time exposure to blue light keeps people up late.
8 Apps For Insomnia That Can Help You Go To Sleep
We believe that f. Reading backlit devices like iPads before bed probably hurts sleep, according to an early study. How disheartening! E-books are one of the best things about The Future.
But perspective! Only a half dozen study subjects read e-books for four hours each evening. And I mostly read on a well-dimmed iPad, usually with inverted colours, which probably emits an order of magnitude less light than what was studied here. And there are also other options, like e-ink devices, or shifting the display colour away from daylight hues with like f. With some precautions, the risk is probably not great — or at least no greater than many other ubiquitous challenges to sleep in modern living. However, many insomniacs have relatively minor, annoying aches and pains that have no obvious explanation or treatment, and they get in the habit of popping pills to try to prevent the pain from interfering with sleep.
And yet the pills can be useful. To do that right, you need to understand them. The types and risks and benefits of common pain-killers are bewildering. Over-the-counter OTC pain medications are fairly safe and somewhat effective in moderation and work in different ways, so do experiment cautiously. They are all probably equally effective for acute injuries Hung , but benefits vary with people and issues chronic pain, headache, arthritis, etc.
Acetaminophen is good for both fever and pain, and is one of the safest of all drugs at recommended dosages , but it may not work well for musculoskeletal pain at all? Worse, it may impair tendon recovery. The trick is to experiment cautiously over time, and only use them occasionally when the pain is worst and the need for sleep is greatest: they may genuinely help in that situation.
If you found this article useful please support independent science journalism with a donation. See the donation page for more information and options. I am a science writer, former massage therapist, and I was the assistant editor at ScienceBasedMedicine. I have had my share of injuries and pain challenges as a runner and ultimate player.
- Insomnia: Restoring restful sleep.
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- Jasons Reckoning.
- I’ll Go No More A-Roving: More Memories of a Writer’s Life: 1976-1983.
- I 7 arcani del Vaticano (eNewton Narrativa) (Italian Edition);
My wife and I live in downtown Vancouver, Canada. See my full bio and qualifications , or my blog, Writerly. You might run into me on Facebook or Twitter.
Eleven updates have been logged for this article since publication All PainScience. Like good footnotes, this sets PainScience. Although footnotes are more useful , the update logs are important. I log any change to articles that might be of interest to a keen reader. Complete update logging of all noteworthy improvements to all articles started in Prior to that, I only logged major updates for the most popular and controversial articles.
A small thing, but the section pretty much had to be completely revised.
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