What I Did: Every night, I wrote down the time I ate dinner, when I turned off electronics, and what time I turned out the light. The next morning I added my wake up time and a brief note about how I slept. Even after only a week or two sleep journaling, I saw some interesting patterns (or lack of patterns) and knew what I needed to work on to get better sleep.
One of the vital roles of sleep is to help us solidify and consolidate memories. As we go about our day, our brains take in an incredible amount of information. Rather than being directly logged and recorded, however, these facts and experiences first need to be processed and stored; and many of these steps happen while we sleep. Overnight, bits and pieces of information are transferred from more tentative, short-term memory to stronger, long-term memory—a process called "consolidation." Researchers have also shown that after people sleep, they tend to retain information and perform better on memory tasks. Our bodies all require long periods of sleep in order to restore and rejuvenate, to grow muscle, repair tissue, and synthesize hormones.
Tell your doctor or pharmacist if you are taking other products that cause drowsiness such as opioid pain or cough relievers (such as codeine, hydrocodone), alcohol, marijuana, drugs for sleep or anxiety (such as alprazolam, lorazepam, zolpidem), muscle relaxants (such as carisoprodol, cyclobenzaprine), or other antihistamines (such as cetirizine, chlorpheniramine).
“Sleep is not an on-and-off switch,” says the sleep expert and clinical psychologist Michael Breus, PhD, the author of The Power of When. “Your body needs time to unwind and ready itself for shut-eye.” That’s why Dr. Breus recommends practicing a three-part routine called the “Power-Down Hour.” During the first 20 minutes, complete any tasks that absolutely must get done before bedtime. Wash your face, brush your teeth, and get dressed for bed during the next 20 minutes. For the last 20 minutes, lie in bed quietly and meditate. Focus on the rhythm of your breathing and shoo away any negative thoughts during this time.
Along with aloe vera, Snake Plant - Mother In Law's Tongue - also made NASA's list of top air improving plants. It turns carbon dioxide into oxygen at night, allowing you to get better quality sleep. Snake plants work round the clock all day to purify your air, so not only will it help you sleep at night, but it also lets you benefit from purer air quality.
1. I go to bed later than I had intended. 2. I go to bed early if I have to get up early in the morning. (R) 3. If it is time to turn off the lights at night I do it immediately. (R) 4. Often I am still doing other things when it is time to go to bed. 5. I easily get distracted by things when I actually would like to go to bed. 6. I do not go to bed on time. 7. I have a regular bedtime which I keep to. (R) 8. I want to go to bed on time but I just don't. 9. I can easily stop with my activities when it is time to go to bed.
Eighteen leading scientists and researchers came together to form the National Sleep Foundation’s expert panel tasked with updating the official recommendations. The panelists included six sleep specialists and representatives from leading organizations including the American Academy of Pediatrics, American Association of Anatomists, American College of Chest Physicians, American Congress of Obstetricians and Gynecologists, American Geriatrics Society, American Neurological Association, American Physiological Society, American Psychiatric Association, American Thoracic Society, Gerontological Society of America, Human Anatomy and Physiology Society, and Society for Research in Human Development. The panelists participated in a rigorous scientific process that included reviewing over 300 current scientific publications and voting on how much sleep is appropriate throughout the lifespan.
From having occasional difficulty sleeping to insomnia, there is a lot you can do to get a better night's sleep, feel refreshed when you awake, and remain alert throughout the day. It's called "sleep hygiene" and refers to those practices, habits, and environmental factors that are critically important for sound sleep. And most of it is under your control.
I couldn’t wait to put the trick to the test, and to my complete disbelief, I woke up the next morning unable to even remember getting to the eighth second of the exhale because it knocked me out that fast. For the next four nights leading up to the big day, even as my stress increased, I was able to fall asleep the minute I tried the 4-7-8 trick. I also used it to relax in the moments leading up to the speech.
Another method for determining your sleep need is to take a "sleep vacation." During a two-week period, when you have a flexible schedule or perhaps are on vacation, pick a consistent bedtime and do not use an alarm clock to wake up. Chances are that for the first few days or week you will sleep longer because you'll be paying off your "sleep debt"—the amount of sleep deprivation that you've accumulated over a period of time. If you continue going to bed at the same time and allowing your body to wake up naturally, you will eventually establish a pattern of sleeping essentially the same amount of time each night, probably in the range of 7 to 9 hours. Congratulations! You've identified the amount of sleep that you need.
You know a good night’s sleep is the key to a happy and well-rested tomorrow. And getting enough shut-eye can help you drive more safely, maintain a healthy weight, and even lower your risk for heart disease and diabetes. But if you’re stuck in a cycle of tossing and turning—and then start stressing about the fact that you’re tossing and turning—it's all too easy to feel frustrated. Not so fast: With these tips you’ll be snoozing within minutes of your head hitting the pillow.