cleverbas.blogg.se - The long dark how to sleep

Exercise is good for your body, but doing it right before you go to bed may disrupt your sleep. Herbal tea or warm milk are better substitutes.

Alcohol can make you sleepy, but it actually makes your quality of sleep worse. Caffeine may wind you up if consumed too close to bedtime. Taking care of yourself during waking hours will help your sleep. Power down your devices and limit your exposure to blue light in the two to three hours before bed. At night this kind of light can disrupt your body’s natural circadian rhythm and disrupt sleep. Power down your devicesĬomputer and phone screens emit what is called blue light. And consider switching your pillow or mattress if they are uncomfortable. Try to limit the number of pets or children sleeping in your bed, and avoid falling asleep with the television on, even if the sound is off. Earplugs or a white-noise machine can help drown out distractions. You may want to darken the room using curtains. Make sure your bedroom is cool, dark, and quiet. Create an ideal sleep environmentīeing comfortable will help your body give in to sleep. You may eventually get into a rhythm where sleep comes more easily. When you go to bed and wake up at the same time each day, you condition your body to expect sleep during that time. Go to sleep and wake up at the same time every day, even on the weekends. Set the stage for a good night’s rest by following these tips: 1. It measures your sleep as you nap during the day. This test is typically done the day after a polysomnogram. You’ll stay overnight in a sleep center attached to a monitor that will measure brain activity, eye movement, leg movement, heart rate, and more. You should track your sleep for a week before seeing your doctor. You’ll record your sleep habits, like when you fall asleep, when you wake, and how often you wake, so your doctor can look for sleep amounts and patterns. You’ll rate your sleepiness to help your doctor understand how sleep is affecting your everyday life.

Rate your sleepiness on the Epworth Sleepiness Scale.

If your oversleeping cannot be attributed to other medical conditions, your doctor may recommend the following: You may also have a physical exam and even be asked to engage in a sleep study. At your appointment, your doctor will likely ask you questions about your sleep and lifestyle habits, medications, and health history. It’s a good idea to check in with your doctor if your sleepiness symptoms last longer than six weeks.

There are also a number of health conditions that might cause you to oversleep, such as: If you don’t get enough sleep on a regular basis, your body may try to make up for it by oversleeping. If you haven’t always felt as tired as you do now, something else might be going on. Hypersomnia typically starts in childhood. You may not remember all of your nighttime wakings, but they can keep you from getting enough deep sleep to leave you feeling refreshed. You may experience hypersomnia if you often wake up in the middle of the night. Since day-to-day life might include responsibilities that don’t allow for this much rest, long sleepers may feel excessively tired during the day and catch up on off days, sleeping as much as 15 hours at a time. People with hypersomnia might require as many as 10 to 12 hours of sleep per night to feel their best. Oversleeping is called hypersomnia or “long sleeping.” This condition affects about 2 percent of people.