No More Sleepless Nights

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Centers for Disease Control and Prevention (CDC) As the nation’s health protection agency, CDC saves lives and protects people from health threats. View Source in the U.S. are due to sleep deprivation. Going over 24 hours without sleep is equivalent to having a blood alcohol content level of 0.10% — an amount that is above the legally allowed limit for driving in all 50 states. Kitamura S, et al. (2016). Estimating individual optimal sleep duration and potential sleep debt. DOI: Insomnia fact sheet. WomensHealth.gov. http://womenshealth.gov/publications/our-publications/fact-sheet/insomnia.html. Accessed Sept. 6, 2016. Different parts of your brain will have a hard time communicating with each other. This severely impairs your cognitive performance, causing symptoms like:

Some contain natural ingredients such as valerian or lavender, while others contain an antihistamine. The more trouble you have with sleep, the more it starts to invade your thoughts. You may dread going to sleep because you just know that you're going to toss and turn for hours or wake up at 2 a.m. again. Or maybe you're worried because you have a big day tomorrow, and if you don't get a solid 8 hours, you're sure you'll blow it? Try to work out at least 5 to 6 hours before bedtime. Exercising too late in the day might mess with your ability to sleep at night. Avoid caffeine later in the day While treating underlying physical and mental issues is a good first step, it may not be enough to cure your insomnia. You also need to look at your daily habits. Some of the things you're doing to cope with insomnia may actually be making the problem worse. Oftentimes, changing the habits that are reinforcing sleeplessness is enough to overcome the insomnia altogether. It may take a few days for your body to get used to the change, but once you do, you'll sleep better. If you're having trouble identifying insomnia-causing habitsSleep is as important to your health as a healthy diet and regular physical activity. Whatever your reason for sleep loss, insomnia can affect you both mentally and physically. People with insomnia report a lower quality of life compared with people who are sleeping well. Insomnia is the inability to fall asleep or stay asleep at night, resulting in unrefreshing or non-restorative sleep. And it’s a very common problem, one that takes a toll on your energy, mood, and ability to function during the day. Chronic insomnia can even contribute to serious health problems. Some of these products can have side effects, for instance, they may make you drowsy. This could make it difficult for you to do certain things like drive. CouncillorNeghat Khan, portfolio holder for neighbourh­oods and safety,said: “The Safe Space Pledge is about women and girls in our city not only being safe, but feeling safe. That’s why the presence of these branded vehicles in and around the city is important – they raise awareness of the support available and provide a van staffed by our Community Protection officers to offer a safe haven or a chance to talk or seek advice for anyone who needs it.” Medications. Many prescription drugs can interfere with sleep, including antidepressants, stimulants for ADHD, corticosteroids, thyroid hormone, high blood pressure medications, and some contraceptives. Common over-the-counter culprits include cold and flu medications that contain alcohol, pain relievers that contain caffeine (Midol, Excedrin), diuretics, and slimming pills.

A mobile “Safe Space” will help ensure more women and girls can feel safe on a night out in Nottingham. Not only can poor daytime habits contribute to insomnia, but a poor night's sleep can make these habits harder to correct, creating a vicious cycle of unrefreshing sleep: Valerian. Natural Medicines. https://naturalmedicines.therapeuticresearch.com. Accessed Sept. 12, 2016. Even one night of sleep deprivation affects how you view and select which foods to eat. Sleep deprivation impacts our brains in a way that prompts us to feel more rewarded by less healthy food and engage in higher calorie consumption, which is likely why insomnia and obesity are linked.Alcohol. While a nightcap may help you to relax and fall asleep, it interferes with your sleep cycle once you're out, causing you to wake up during the night.

When you aren’t able to sleep at night, it may help to take a power nap the next day. A power nap is generally a short nap lasting between 10 and 20 minutes long. A 5-minute nap is too short to provide many benefits, and a 30-minute nap might be too long and make you feel groggy. do not watch television or use devices, like smartphones, right before going to bed, because the bright light makes you more awake urn:oclc:56502465 Republisher_date 20120421041925 Republisher_operator [email protected] Scandate 20120419133237 Scanner scribe22.shenzhen.archive.org Scanningcenter shenzhen SourceNapping. If you’ve only lost a few hours of sleep, napping could reduce your symptoms. Avoid napping more than 30 minutes, which might disrupt your ability to sleep at night. Haß, U. Herpich, C., & Norman, K. (2019). Anti-inflammatory diets and fatigue. Nutrients, 11(10), 2315. Poor sleep habits. Poor sleep habits include an irregular bedtime schedule, naps, stimulating activities before bed, an uncomfortable sleep environment, and using your bed for work, eating or watching TV. Computers, TVs, video games, smartphones or other screens just before bed can interfere with your sleep cycle.