6
Tips for Healthier Sleep
While many people
turn to caffeine after a night spent tossing and turning, there’s no substitute
for a good night’s sleep.
“You just can’t cheat
it,” Watson said. “There’s no pill, there’s nothing that you can take to try to
overcome, or to try to replace it.”
To help you stop
fighting and start sleeping, Watson offers these tips:
1. Keep a Regular Sleep
Routine
You can help sleep along by going to bed and
waking up at the same time each day, as well as by sticking to your pre-bed
routine so that your body knows that sleep is coming.
2. Prepare a Sleep-Friendly
Environment
Cool, dark, and quiet are essential. Turn out
the lights or use light-blocking curtains or shades. If you live in a noisy
environment, white noise machines or ear plugs may block out some of the
sounds.
3. Avoid Caffeine After
2:00 p.m.
If you must drink caffeine, avoid it after
two in the afternoon, because it can increase your chances of insomnia later
that night.
Regular exercise can help you sleep more
soundly, but for some people, it can be disruptive if it's done right before
going to bed.
5. Skip the Pre-Bed
Cocktail
Alcohol may make you drowsy, but it can
disturb your sleep later as the alcohol wears off.
6. Create a Tech-Free Zone
Cell phones, computers, and tablets can all
disrupt sleep because their ever-glowing lights—especially those in the blue
wavelengths—can throw off your circadian rhythm by mimicking daylight.
Reference: http://www.healthline.com/health-news/six-tips-for-better-sleep-053114
It always hard to sleep at night even though I don't drink caffeine? What is the possible cause of it?
ReplyDeleteKatrina, when you can't sleep early even though you don't drink any coffee, maybe you think too much before going to sleep.
DeleteMa'am Cheska bakit po pag inabot na ko ng 12:00 nahihirapan na kong matulog at pag maaga naman akong nakakatulog nagigising ako ng madaling araw?
ReplyDeleteHi mau :)
Deleteanung oras ka ba maladas matulog? baka kase may body clock ka yung parang sanay na ka na matulog dun sa oras na yun kaya kapag lumagpas ka na sa 12am medyo hirap ka na matulog.
Ma'am is it okay to sleep more than 8 hours? What might be the possible effect of it?
ReplyDeleteHi lulu :)
DeleteThere are some risk of sleeping to much according to huffingtonpost.com, like Sleeping too much can raise depression risk, Sleeping too much can increase diabetes risk, it can gain weight and so on. Just visit here to see the 8 risks of sleeping to much. http://www.huffingtonpost.com/2015/02/16/sleeping-too-much-health_n_6672274.html
Is it okay to sleep at 3am and wake up at 1pm?
ReplyDeleteI think it is not a good sleeping habit because it may cause you headaches and you are prone to develop some serious health problems with your habit of sleeping late.
DeleteI'm used to sleep past 12am because that is the time where my internet speed is fast(i can do all my homeworks needing research or internet), and then I wake up at 5am. can you suggest a healthier sleeping habit that i can still have access to fast internet speed?
ReplyDeleteI suggest that you sleep hours before 12 and then wake up after, so you can do your assignments when the time of your internet is fast. Continue your sleep when you're done :)
DeleteMa'am can you give some tips on to how can we adjust our sleeping schedule earlier?
ReplyDeleteIssac, I suggest that you try to go to sleep and get up at the same time every day. This helps set your body’s internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm.
Deletema'am is it ok to sleep less than 8hours? And what is the advantage of sleeping?
ReplyDeleteLive longer, too much or too little sleep is associated with a shorter lifespan—although it’s not clear if it’s a cause or effect. Illnesses may affect sleep patterns too.
DeleteWhat should we do in order to attain good sleeping habits especially when we are needed to sleep late at night?
ReplyDeleteI suggest that you try to go to sleep and get up at the same time every day for you to start a good sleeping habits :)
DeleteSleeping less than 8 hours is not healthy, right ma'am? As students we tend to get busy thats why we stay late at night. What are the some ways that may help us improve our sleeping habits even though we are busy?
ReplyDeleteI suggest that you try to balance the or schedule the time of your study (maybe try to have an advance study) and time for your sleeping routine :)
DeleteIs it okay that if I didn't sleeo all night, but the next day, I fall asleep at around 2pm?
ReplyDeleteIt's not a good sleeping habit Christian, because lack of sleep has been linked to several major illnesses. "Sleep deprivation can put the body into a state of high alert, increasing the production of stress hormones and driving up blood pressure.
Deleteis it okay if you sleep more than 12 hours?
ReplyDeleteRodel according to http://www.webmd.com/sleep-disorders/guide/physical-side-effects-oversleeping#2 sleeping to much may lead to diabetes, obesity, headaches backpain and so on. Just visit the site I attached :)
DeleteDoes your sleeping position affects your sleep?
ReplyDeleteyes, because it depends on how comfortable you are in your sleeping position that why people have different sleeping positions while sleeping.
DeleteDoes sleeping position affects your health?
ReplyDeleteyes, because there are different sleeping position there are also different effects to your health. Visit this site to more about: http://dailyhealthpost.com/8-sleeping-positions-and-their-effects-on-health/
DeleteToo much sleep is bad or good?
ReplyDeleteRyan too much sleep may cause you to gain more weight. In a small study from Quebec, researchers found that people who slept more than eight hours a night were twice as likely to develop type 2 diabetes or impaired glucose tolerance over a six-year period than people who slept between seven and eight hours a night, even after controlling for differences in body mass.
DeleteMa'am what causes if we were sleep at less than a 8 hours?
ReplyDeletelack of sleep releases hormones that increase stress levels and in turn speed up the heart rate and raise blood pressure sparking a host of health issues.
DeleteAre these things also ways to treat insomia?
ReplyDeleteyes, you can use this tips to cure insomia you just need to have a proper or good sleeping habits to avoid insomia, but there are other ways to cure your insomia just visit this website http://www.drweil.com/drw/u/ART02037/sleep-aid :)
DeleteHow can we have a healthier sleep if we have a somewhat hectic and spontaneous schedule?
ReplyDeletemaybe try to do your assignments right after you come home from school then sleep after doing does assignments for you to obtain a good sleeping habits.
DeleteWhat should I choose, to sleep at the right time or to study until morning for my midterms? Haha I need you're advice badly.
ReplyDeleteI suggest that you study in advance or maybe you study before you sleep just remember to sleep early for you think clearly in the morning and then get ready for the midterms in the morning. Goodluck Haha :)
DeleteMa'am my sleeping hours is only 6 hours.. my question is what is the effect of it to my health?
ReplyDeleteaccording to huffingtonpost.com people who get less than 8 hours of sleep a night may be more likely to have risk factors that increase their odds of diabetes, heart disease and strokes.
DeleteMaam, I Have an Insomia, so it is hard for me to sleep at early time, I Usually slept at 1:00 am then i woke up 4:00 to 5:00 am, so Maam, what is the right thing or other way to avoid this kind of problems? is it good to me to take some medicines?
ReplyDeletejolan, if your having a hard time to sleep I suggest that you start a sleeping habit were you sleep at the same time everyday and if you can't sleep as early as you want try to make your self comfortable in sleeping like try to listen so some music that makes you fall sleep easily or try to drink milk, it makes people more calm when it comes to sleeping.
DeleteMa'am, I can still sleep faster and well even If I'm using my cellphone before I sleep. What does it mean?
ReplyDeletemaybe because when you are using cellphone right before you sleep it makes you feel tired and comfortable, that makes you fall as sleep easily.
DeleteWhy is it hard for me to sleep in home but it is easy for me to sleep in school? Are they connected to each other?
ReplyDeleteI guess the reason why it's easy for you to sleep in school because your having a hard time sleeping at your home and you try to regain the sleep you lost in night.
DeleteMaam. What if my sleeping hours is less 8 hours, what would be the effects?
ReplyDeleteaccording to http://theheartysoul.com/ sleep deprivation has the same effect on your immune system as physical stress or illness,5 which may help explain why lack of sleep is tied to an increased risk of numerous chronic diseases.
DeleteWhy when I sleep more than 8hrs i still feel sleepy the whole day?
ReplyDeletemaybe because too much sleep makes your body feel sleepy and tired, well I suggest that you should do some exercise when you wake up for you to not feel sleepy in the morning.
Deletedoes eating too much before sleeping will affect yo??
ReplyDeleteHeartburn happens when acidic stomach contents rise back up into your esophagus after eating, causing a tight or burning sensation in your chest. Lying down after you eat can trigger these symptoms or make them worse. To avoid sleep disruptions associated with heartburn, Dr. Timothy Morgenthaler, a sleep specialist with Mayo.Clinic.com, recommends avoiding highly spicy and garlic-flavored foods late in the day. Overeating or eating highly acidic or fatty foods, such as tomato sauce, orange juice or fried foods, can also contribute to heartburn -- particularly if you're prone to the condition.
DeleteIs eating too much and then sleep after can affect my health?
ReplyDeleteEating before bed and eating late at night -- a large dinner or something small to snack on while watching your favorite television program -- may help you fall asleep but can affect your overall metabolism and ultimately create stress inside the body.
Deleteit is healthy if i sleep more than 7 hours?
ReplyDeleteResearch Links Longer Sleep Habits with:
Delete1.Cognitive impairment
2.Depression
3.Increased inflammation
4.Increased pain
5.Impaired fertility
6.Higher risk of obesity
7.Higher risk of diabetes
8.Higher risk of heart disease
9.Higher risk of stroke
10.Higher all-cause mortality
Ma'am is it okay to sleep more than 12 hours? and what are the disadvantages of sleeping more than 12 hours?
ReplyDeleteOversleeping is also linked with higher rates of headaches. Referred to as a “weekend headache,” sleeping in may trigger migraines and tension headaches.
DeleteI have this problem where in I always woke up late at night,usually between 12-3, no matter what time I sleep. Is there a tip you can give for it to stop?
ReplyDeleteHere are the emotions associated with each time and organ:
DeleteLiver – 12-3am – anger, frustration, resentment
Lungs – 3-5am – sadness, grief, loss
Spleen – 9-11am – worry, empathy, sympathy
Heart – 11am-1pm – joy, love, hate, lack of joy, anxiety
Kidney – 5-7pm – Fear
above are the reasons why you woke up between 12-3. I don't have any idea for you to stop the routine your doing but I suggest that you stop worrying for something that makes you woke up that same time everyday.
mam its ok to sleep less than 8 hours??
ReplyDeleteaccording to huffingtonpost.com people who get less than 8 hours of sleep a night may be more likely to have risk factors that increase their odds of diabetes, heart disease and strokes.
DeleteWhy i always woke up at 2-3am ?
ReplyDeleteaccording to http://www.pathtonature.com/why-am-i-waking-up-at-the-same-time-every-night/
DeleteHere are the emotions associated with each time and organ:
Liver – 12-3am – anger, frustration, resentment
Lungs – 3-5am – sadness, grief, loss
Spleen – 9-11am – worry, empathy, sympathy
Heart – 11am-1pm – joy, love, hate, lack of joy, anxiety
Kidney – 5-7pm – Fear
Ma'am, I can't avoid sleeping less the 8 hours but I try to cover it up by sleeping atleast 3-4 hours in the afternoon or every weekends. Is it a good habit of mine?
ReplyDeletesleeping less than 8 hours is not a good habit because teenager must sleep 8-11 hours every night. I guess that sleeping in the afternoon makes you regain the hours you lost in the evening because it's very important for us to have a good sleeping habit everynight :)
DeleteIs it true mam na when your sleeping habits, only takes 5-6 hours a day, will shorten our life span?
ReplyDeletewell I have read some article regarding to that sleeping habits, maybe because people who sleep 5-6hours everyday are prone to have disease such as diabetes, heart disease, headaches, migraine and etc
DeleteDoes getting rid of sleeping can cause death or bad health?
ReplyDeleteyes because as what I said to jeyrald, having a bad sleeping habit may cause you heart disease, migraine, diabetes and so on.
Delete:O I didn't knew that my routine before going to sleep is not good. Now I know thanks to this blog lol. But one question ma'am, it says here don't exercise right before bed but I've been doing dynamic exercises these past days right before sleeping and it doesn't negatively affect my sleep instead, I think it makes me sleep more comfortable, should I stop this routine?
ReplyDeleteits up to you if you want to stop the routine you're doing right before you sleep because what I include in this blog is just tips on how you can sleep easily. But in you're case that you engage some exercise before you sleep and then you are comfortable in sleeping after doing that I think you can continue what you're doing, just make sure that it does not affect your health.
DeleteWhich sleep style is healthiest?
ReplyDeleteTry to have a good sleeping habit everyday like you sleep early at the same time everyday so that you don't have a hard time in sleeping.
DeleteA friend of mine experienced sleep paralysis. Do you think lack of sleep eventually leads into having sleep paralysis? What are the best ways to avoid it?
ReplyDelete10 Ways to Lessen Sleep Paralysis
DeleteSleep on your side, not your back. The supine position is asking for sleep paralysis, especially if you’ve woken up and are going back to sleep. Try the trick that works for sleep apnea sufferers: place a tennis ball in the pocket of your pajamas to prevent middle-of-the-night roll-overs.
No more night caps or heavy meals before sleep. Alcohol can help you fall asleep, but it also disrupts the sleep cycle. Heavy meals (fats, proteins and sugars) also disrupt sleep.
Drink herbal tea or a glass of milk instead. Herbals teas like chamomile, lemon balm, and passion flower gently relax the mind. Milk, or a small cottage cheese snack, contains casein proteins that increases melatonin levels.
Wind down before sleep. Give yourself an hour of relaxing time before bed, with soothing music, candles, and/or your favorite book (especially a book that brings you joy and comfort).
Turn off electronics too. Watching TV, playing video games, and texting before bed is linked with greater sleep disruption.
Reduce or eliminate caffeine in your diet. Everyone knows it can impede sleep, but caffeine—and withdrawal—also increase anxiety.
Get more sleep. One of the greatest predictors of isolated sleep paralysis (those who don’t have narcolepsy or sleep apnea) is sleep debt. If you aren’t getting more than seven hours of sleep throughout the 24 hour day, chances are you are in sleep debt. In particular, REM sleep deprivation increases the chances, and it’s REM sleep that usually takes the hit when we get six or less hours sleep a night.
Stick with it. However you sleep—all at once in the night, or a long lay down at night with a shorter nap during the day—stick your sleep schedule. Your circadian rhythm will thank you, and your stress levels will plummet.
Try meditation. A simple breathing mediation of watching the breath is one of the fastest and most effective ways of reducing general anxiety without medication. Recent studies suggest the effects of meditation can be seen in the brain within a couple weeks. The brain is plastic, but we have to train it.
Journal your nightmares. It may seem counter-intuitive, but journaling your sleep paralysis nightmares can give you psychological distance. Date your entries and give each one a title. Over time, these valuable reports can help you see patterns regarding when you’re most likely to have SP (seasonally, weekly, menstrual, work-related etc). This record will also be a great clue to learning about what works during the sleep paralysis encounter in terms of waking up, losing your fear, and even facing the uncanny attacker.
nice. i get more tips on healthier sleeping
ReplyDeletethank you :)
DeleteMa'am it's okay to drink water before to sleep because on number 3 too much coffee is bad?
ReplyDeleteThere are some articles that drinking water before you sleep in healthy and some are vise versa. But in may opinion drinking water is good for us we need more water specially when were sleeping because we actually sweat too much that makes us hydrated in the morning.
DeleteThanks for the tips :D it helps alot , but why theres a people create a new generation of super-efficient sleeping pills ? for some specific reasons ?
ReplyDeletemaybe because some people are having a hard time in sleeping that the doctor recommend them to use some sleeping pills for them to have a good sleep.
Deletewhat is the best way to have a good sleep??
ReplyDeleteMake your self comfortable in sleeping and listen to the music that makes you fall as sleep easily.
DeleteI didn't knew before that we must avoid caffeine after 2:00 pm. Thanks for the info ma'am.
ReplyDeleteyou're welcome :)
Deletema'am is it okay if I sleep late at night like 2 or 3am but still get an 8 hr. sleep?
ReplyDeleteI guess its a bad sleeping habit even though you sleep 8 hrs because it is advisable that you sleep early at night not in the morning :)
Deletewhy some people want the lights turn on when they are going to sleep and why others didn't want lights when they are goingto sleep? can this thing affect their sleep?
ReplyDeleteIt depends on the person if they want to sleep with lights on/off what I include in this blog is just tips for you to sleep easily. Some people also want to sleep with lights on like me, I'm more comfortable in sleeping when the light is on.
DeleteWhat are the facts about snoring? sleepwalking? sleep talking? what do you think we should do to prevent these? because it's embarrassing.
ReplyDeleteSnoring
DeleteKeep your nasal passages clear, so that you breathe in through your nose rather than your mouth.
Sleep walking
Relaxation techniques, mental imagery, and anticipatory awakenings are the preferred treatment options for long-term treatment of people with a sleepwalking disorder. Anticipatory awakenings consist of waking the child or person approximately 15-20 minutes before the usual time of a sleepwalking episode, and then keeping him or her awake through the time during which the episodes usually occur.
Sleep talking
Minimize emotional stress. Anxiety is one of the most common causes of sleep talking, so reducing your stress levels during the day might be enough to put a stop to your late-night monologues.[1]
i always do the no. 2
ReplyDeleteGood for you :)
Deleteit is very helpful
ReplyDeletethank you :)
DeleteMa'am okay lang po ba na uminom ng isang basong tubig bago matulog? meron po kasing ibang article na nagsasabing hindi magandang uminom ng tubig bago matulog, at meron din po na nagsasabing magandang uminom ng tubig bago matulog.
ReplyDeleteThere are some articles that drinking water before you sleep in healthy and some are vise versa. But in may opinion drinking water is good for us we need more water specially when were sleeping because we actually sweat too much that makes us hydrated in the morning
DeleteDoes listening to music really help you go to sleep?
ReplyDeleteIt depends. If its a rock music, then you really couldn't fell asleep but if its a slow music like lullaby, theres a probability. Thats why mothers hum and sings lullaby to their babies. :D
Deleteyeah that's right. :)
DeleteSome of this does not apply to me. haha. Its maybe because I am that thing called "Tulog-mantika", so when I drink coffee, I still fell asleep peacefully. And the same thing goes with number 2, 4, and 6. well, i really wanted to know how to stop being sleepy every time I see my bed. lol. But yeah, this is helpful to some people. And, I also wanted to share that the opposite thing happen to my tita, when she cant sleep, she uses cellphones so that she could fell asleep. :)
ReplyDeleteOh really ! but I agree that we have different ways for us to have a good sleeping habit :)
DeleteWhen I cant sleep, I just keep on turning and rolling on my bed and thinks of the things I did that day, and thankfully, it is effective for me. :)
ReplyDeletegood for you faye :)
DeleteMaam, If this is the way for a healthier sleep, then what are the things that could be said as unhealthy sleeping ? Is sleepwalking, lucid dreaming, and nightmares have relations with the way we sleep ?? is it healhy or not ?
ReplyDeletesleeping walking, lucid dreaming, and nightmare are not related to each other but they are all sleeping disorder were people who have this problem are having a hard time in sleeping and it is not healthy when it comes to our sleeping habits because people who have this disorders are not comfortable in sleeping.
Deleteit helped me a lot.
ReplyDeletethank you arianne :)
DeleteWhat are the reason/s why i'm tired when i woke up?
ReplyDelete1 Depression
DeleteAs well as making you feel very sad, depression can also make you feel drained of energy. It can stop you falling asleep or cause you to wake up early in the morning, which makes you feel more tired during the day.
2.Restless legs
This is when you get uncomfortable sensations in your legs, which keep you awake at night.
You might have an overwhelming urge to keep moving your legs, a deep ache in your legs, or your legs might jerk spontaneously through the night.
Whatever your symptoms, your sleep will be disrupted and of poor quality, so you'll feel very tired throughout the day.
When chatting your crush, You become romantically excited and leads to having a hard time on sleeping. Does this count as unhealthy because you are having a hard time or it became healthy because you are happy?
ReplyDeleteIn my opinion, it became healthy for your part because it makes you happy. Happiness affects your emotions and emotions affect your being. :)
DeleteDoes drinking warm milk before going to bed can really help to sleep faster/better?
ReplyDeleteDrinking warm milk before bed may help you relax, but there is no evidence that milk makes you sleepy. The drowsiness some people experience may be more from the warmth of the milk or a full stomach than the physical effect of any compound in milk.
DeleteMa'am i think you should also make a tips for students on how can they maintain a good sleep. Something that would make the majority of the students relate onto it. An entertaining but informative tips on how a student (especially of TUPC) could maintain a good sleep every night, including the night before a midterm and final exams.
ReplyDeletethank you for the suggestion stephanie :)
DeleteIf you are looking for a positive lending experience I would recommend Le_Meridian Funding Service. It is surprisingly easy to receive a debt help. You will be treated with respect and professionalism Because they helped me with loan too @ 1.9% ROI. They can fund project from $10,000 to $900,000,000,00 here is the company Email Contact..info@lemeridianfds.com
ReplyDeleteWhatsApp...+19893943740
Whys is hydrogen fuel technology becoming increasingly popular and how can it benefit the users of hydrogen technology. Before we can answer those simple questions one needs to know more about when and why hydrogen fuel technology was built. mobile tracker
ReplyDeleteInformation technology is essential for both the administrative and operational activities of every enterprise, especially for building links with constituencies. Because knowledge management and connectivity are essential to building competitive, collaborative, and cooperative advantage, every enterprise is heavily dependent upon data arteries - its information supply, value, and demand chains. Information technology strategy is an enabler of business strategy, and is delivered through programs and projects on a phased basis. Dominique
ReplyDeleteWithout a doubt, technology is all around us. Technology is a major part of our everyday lives and it is hard to imagine living in a society that does not have advanced technology. The affect that the current technological advances continue to have on our lives grows more positive with every new "thing" that comes out. best xmind competitor
ReplyDeleteCheck latest bikes, motorcycle prices in Bangladesh 2021 at bikesbd.net motorcycle price in bangladesh
ReplyDeleteIf you're in the market for CCTV cameras, you need to know about their types to make the best choice. So, read this article to find out which camera you should install for your security. cctv
ReplyDeleteThose out there that do not have the best of credit and have had a bankruptcy or a repossession know how hard it is to get the easy auto financing that you deserve. It can be very discouraging when you shop for a vehicle because you feel like you are forced to use a buy here, pay here car lot because there are no lenders that will work with you. vehicle history check
ReplyDelete