11 Secrets to Better Sleep Doctors Want You to Know
Go ahead, watch TV:-A lot of people simply cant turn off their brains, but watching TV helps. Put it on a timer so it doesnt disrupt your sleep later in the night.
Everyone has sleeping quirks:-Many people can’t sleep unless certain music is playing. Some adults always sleep with teddy bears.
A nightcap doesnot work:-Alcohol may relax you so you nod off quicker, but studies show you will wake up more and get less of the REM sleep you need to feel rested.
There is an easy cure for snoring:-Have a snoring bed partner? Hidden allergies are a big cause of snoring. Congestion narrows nasal passages, creating the vibrations that cause snoring. A decongestant or an antihistamine can help quiet it.
Yes, you can go to bed too early:- People dont have insomnia; If they are just going to bed too early.
Write to stop worrying:-To calm a racing mind, write down your worries and how you will address them tomorrow. Then try a mental exercise to occupy your brain, like counting up by sevens.
You might need therapy, not drugs:-If you have insomnia, consider a referral to a clinical psychologist who specializes in sleep. He or she will use an effective technique, cognitive behavioral therapy, that gets to the root of the problem. Some studies show it works better than drugs.
No one is immune to caffeine:-Even if you can easily nod off after a cup of joe, the caffeine keeps you in light stages of sleep. During sleep studies, we see a difference on your electrocardiogram (a recording of your heart’s electrical activity) from just one cup of coffee.
Never sleep in this position:-Sleeping on your stomach is the worst position for your neck and spine. The best? On your back with a pillow under your knees for support.
There are plenty of weird sleep disorders:-Most people have no idea how many strange sleep disorders there are. People with REM sleep behavior disorder act out violent dreams. Those with sleep paralysis are awake but cant move for a few seconds to a few minutes. Those with exploding head syndrome experience loud noises in their heads as they transition in and out of sleep.
You may not need eight hours:-The latest research shows the right amount of sleep is what leaves you energized the next day.