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Jan 16, 2024 · Take a slow, deep breath and then gradually exhale. Relax your legs, beginning with the hips and thighs and working your way to the tips of your toes. With your eyes closed, imagine a peaceful scene. If you get distracted, repeat a simple phrase in your mind, like “be still.”. 6.
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Jan 16, 2024 · Insomnia is a common sleep disorder that can make it hard to fall asleep or stay asleep. It also can cause you to wake up too early and not be able to get back to sleep. You may still feel tired when you wake up. Insomnia can drain your energy level and affect your mood. It also can affect your health, work performance and quality of life.
Jul 14, 2023 · The bottom line. If you’re tired but can’t sleep, it may be a sign that your circadian rhythm is off. However, being tired all day and awake at night can also be caused by poor napping habits ...
- Sleep apnea, asthma, or other breathing problems. Respiratory disturbances at night are par for the course if you have asthma, sleep apnea, or any other breathing problem, like allergies or even a cold.
- Pain. With some conditions, like fibromyalgia and arthritis, pain can flare up at night and wake you up. If you have an injury or pain that’s worse with movement, turning over can hurt and wake you up, too.
- Illness. There are several illnesses associated with sleep issues. While not an exhaustive list by any stretch, some common ones include: neurological conditions, like Parkinson’s and Alzheimer’s.
- Mental health disorders like depression or schizophrenia. Research from 2018 showed that mental health conditions and insomnia go hand-in-hand. Trouble falling asleep or staying asleep is a common side effect of mental health conditions, like anxiety, depression, and schizophrenia.
- Exercise Daily. Jade Wu, PhD, a board-certified sleep psychologist and a Mattress Firm Sleep Advisor, told Verywell that getting regular physical activity and exercise not only promotes good health, but can also improve your sleep.
- Avoid Caffeine and Heavy Meals. For a good night’s rest, people should stop eating about two to three hours before bed time, allowing the body enough time to digest, Wu said.
- Limit Distractions Before Bed. If you can’t fall asleep, Wu recommends getting rid of distractions to help you wind down at night. For example, avoid using your phone or tablet to check emails, read the news, or scroll through social media.
- Do Something Relaxing. Experts also recommend doing calming activities that you enjoy before bed, like taking a warm bath, reading a book, meditating, engaging in breathing exercises, journaling/writing about your day and any thoughts you have, or listening to soothing music or audio stories.
Mar 27, 2024 · Insomnia is defined as difficulty either falling or staying asleep that is accompanied by daytime impairments. Nighttime insomnia symptoms can include trouble sleeping and early waking. Daytime insomnia symptoms may include fatigue, impaired memory, and irritability. There is no single established cause of insomnia, and insomnia disorders can ...
May 28, 2020 · Dr. Foldvary-Schaefer offers these tips for developing better pre-sleep practices: Plan for tomorrow earlier in the evening — Carve out time each night before or after dinner to “wrap up ...
