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Jan 16, 2024 · Can’t sleep? We offer tested tips and relaxation exercises to calm your mind and help you get the sleep you need.
- 3 min
Jan 16, 2024 · Poor sleep habits include going to bed and waking up at different times each day, taking naps, being too active before bedtime and having a sleep area that is not comfortable. Other poor sleep habits include working, eating or watching TV while in bed.
Jul 14, 2023 · Still can't sleep, even when you're dead tired? Here are some expert-supported tips on how to get a restful night's sleep, no matter what.
- 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.
May 28, 2020 · If You’re Having Trouble Sleeping, Here’s What To Do. Expert tips from sleep specialists to get your sleep back on track. Your bed should be a place of relaxation and rejuvenation. But if you ...
