![]() This study was to explore the interaction effects between sleep disorders and depression on the risk of heart failure. Sleep disorders and depression were recognized as independent risk factors for heart failure, whether their interaction effects also correlated with the risk of heart failure remains elusive. Direct Measurements of Smartphone Screen-Time: Relationships with Demographics and Sleep. 30 March 2009.ħ Christensen MA, Bettencourt L, Kaye L, et al. Applied Psychology: Health and Well‐Being 2011, 3:193-206.Ħ Reading 'can help reduce stress'. Effects of Constructive Worry, Imagery Distraction, and Gratitude Interventions on Sleep Quality: A Pilot Trial. ![]() Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults with Sleep Disturbances: A Randomized Clinical Trial. The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. 2014 9(3):e91285.ģ Scullin MK, Krueger ML, Ballard HK, Pruett N, Bliwise DL. ![]() Mind Wandering, Sleep Quality, Affect and Chronotype: An Exploratory Study. Circadian Preference and Sleep-Wake Regularity: Associations With Self-Report Sleep Parameters in Daytime-Working Adults. Soon, you’ll be a pillow-time pro! Hit the hay the right way, so you can be Healthy For Good.ġ Soehner AM, Kennedy KS, Monk TH. Pick one activity above and commit to adding it to your bedtime routine tonight. 8 Ten minutes of meditation or reading might save you hours of staring at the ceiling. Try some of the activities above for a short time before getting back to bed. If you still can’t get to sleep.ĭon’t lie in bed tossing and turning if you’re restless. 7 Leave the electronics and social media behind (the political rantings of your crazy uncle aren’t going to help you relax, anyway). The bright light of a TV, computer or smartphone can affect your sleep patterns and keep you alert when you should be getting sleepy. (Remember those?)Īvoid bright screens at bedtime. 6 A good work of fiction can take you out of the real world and into the realm of imagination - wouldn’t you rather focus on an epic battle between made-up kings than the epic battle you might have getting your toddler ready in the morning? And try a real book made of paper. It can cut stress levels in half in about six minutes. Reading before bed is an excellent way to relax the brain and fall asleep. 5 Go analog and get yourself an inspiring journal to write in to avoid all the distractions on your computer. Journaling is another simple way to quiet your mind by getting your thoughts and feelings down on paper. There are many videos available in apps or online. ![]() 4 Meditation puts you in the perfect mindset to drift off to dreamland. Practicing mindfulness has proven to reduce anxiety, improve sleep quality and can even help with insomnia. 3 If your list gets you stressed there are ways to take care of yourself. Jotting down a to-do list gets it off your mind and planned so you can rest easy. There are tasks you need to complete, and you’re afraid you’ll forget about them by morning. 2 Knock out a few chores the night before.Īnd don’t forget to make a to-do list. Dwelling on the minutiae of the morning could keep you awake. Spend 15 minutes to prep for tomorrow.Ī restless mind is not a restful mind. But don’t hit the sack right away when the bell tolls -leave some time for your routine. 1 It’s easy to forget about the clock while streaming another episode of your favorite show, so set a nighttime alarm as a reminder. Even for adults, the best sleep requires a set bedtime. Here are some ways to plan your bedtime routine so you wake up feeling well rested and ready for the next day. There are steps you can take to put yourself in the best state of mind for 7-9 hours of deep sleep. Busy schedules, the stresses of work or school, and a hundred other distractions can keep you wide awake. ![]() Sleeping is something you’ve done all your life, but the older you get, the harder it can be to sleep like a baby.
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