Sleep – how to get More

By March 24, 2018sleep

Here is a video on how to get better quality sleep:

Robina 7 Day Doctors and Acupuncture recommends this video

https://www.youtube.com/watch?v=zLmbDPLOy5o

So, how to get better sleep? Well, there are a few key things that researchers have identified:

Avoid blue light
Our eyes have special receptors for bluish light which helps set our body clocks. Unfortunately, computer, TV and phone screens tend to give out quite a lot of this light, and if we are exposed to it before going to bed it can make it more difficult for us to get to sleep. One thing you can do to help is adjust your screens to a yellower (‘warmer’) colour balance. Also try to make sure your bedroom is dark. By contrast, seeing bright daylight in the morning and the middle of the day can help set your body clock.

Don’t drink late
Although drinking alcohol can make you fall asleep faster, one of the chemicals produced when your body breaks down alcohol prevents your brain from going into REM sleeping. So drinking it late at night can mean that your brain will be trying to catch up on missed REM sleep at the end of the night – producing particularly fitful sleep and memorable dreams. And if you drink so much that it cannot fit in any at all it might, in desperation, start going into REM sleep whilst you are still awake and conscious – causing hallucinations.

Get active

Physical exercise can help you sleep, but don’t do it just before you want to get to sleepy.

Avoid caffeine
Caffeine, as we all know, can stop you feeling sleepy, and it does this by blocking the receptors in the brain for the chemical adenosine, which usually builds up during the day, signalling when it’s time to get sleepy.

Keep to a routine
No binge-sleeping at the weekends! However tempting it is to lie-in and stay up late at weekends to recover from the week’s work schedule, it will only disrupt your body clock.

There are particular phases of sleep, such as REM (Rapid Eye Movement)  and Slow Wave (or Deep) sleeping. During this time our brains seem to be particularly busy at different tasks such as consolidating factual memories (Slow Wave sleep).  Or processing the emotions that we have experienced during the day (REM sleeping).

sleeping

asleep

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