People try many things to fall asleep when worries weigh heavily upon their minds. Some people count sheep. Bing Crosby counted his blessings. But there are other things you can do, which are much more conducive to sleeping—even when you’re worried—than counting. If you’re having a hard time sleeping at night because the worries of the world are keeping you up, perhaps it’s time to try out these great tips.
People suffering from the ill effects of a hangover are often easy to spot. They’re the ones wearing sunglasses inside, moving at a snail’s pace, and wincing at whispers as though they were steel drums being beaten with hammers a mere two inches from their sensitive ears. If you’re one of these hangover sufferers, there’s only one thing on your mind at the moment. You want relief. And the faster the better.
Having difficulty sleeping after back surgery or spinal surgery, like lumbar spine surgery, discectomy, disc replacement, laminectomy, or spinal fusion is completely normal. Your body has been through trauma as a result of surgery. Additionally, you may be dealing with pain, a sore incision, and simply not being able to get comfortable in order to sleep. However, getting enough sleep, particular uninterrupted continuous sleep, can help your body heal faster, getting you back to your normal routine faster. That said, here are a few tips, as given by medical experts, to help with your sleeping after back surgery.
Particularly after major surgery, sleep disturbances are commonplace. And having trouble sleeping after shoulder surgery is no different. According to the British Journal of Anaesthesia, the body goes through a metabolic and hormonal response to the trauma of surgery referred to as the “surgical stress response”. This response, along with other post-surgery side effects such as pain, fever, sore incision, anesthesia, insomnia, and medications, can disrupt both the quality and quantity of sleep a person receives after shoulder surgery.
The US National Library of Medicine National Institutes of Health report, Effects of Drugs on Sleep, states that: “Chronic use or abuse of certain drugs may lead to the development of substance-related sleep disorders. Primary sleep disorders, such as apnea, periodic movement disorders, and parasomnias, may be exacerbated by various drugs.”
According to a Harvard Report on how External Factors Influence Sleep, the impact of prescription medications on sleep varies from one type to the next. For instance, beta blockers, which are commonly used to reduce blood pressure, cause decreased slow-wave sleep and in important REM sleep, while increasing sleepiness during the daytime hours. Alpha blockers, also used to reduce blood pressure and to treat some prostate conditions, also lead to decreases in REM sleep as well as boosts to daytime sleepiness. Some antidepressants, known as SSRIs, are believed to actually promote insomnia. The long-term impact of other antidepressant drugs on sleep are, as of yet, unknown.
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Just as our hair will likely turn grey and wrinkles will probably adorn our faces, as we age many of us can expect to encounter sleep changes.
These sleep and aging changes can result in waking up throughout the night, becoming sleepy earlier, and awakening earlier than we used to.
Sleep and Aging Statistics
As many as 50 percent of seniors experience some sort of sleep disturbance as they embark on their golden years. And according to the National Institute of Aging, a good number of seniors are not getting enough sleep. One of the reasons that many seniors are sleep deprived is in their trouble in falling asleep. More than a third of women and 13 percent of men reported taking more than an half an hour (30 minutes) to fall asleep (sleep latency), according to a study the institute cited.
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Has your child ever had an episode during sleep that included intense crying, kicking, thrashing, sweating, breathing quickly, rapidly beating heart rate, screaming loudly, getting out of bed and running throughout the house, being difficult to waken, or experiencing a profound fear? If so, your child probably had a night terror, also referred to as a sleep terror.
Who Experiences Night Terrors?
Up to 6 percent of children have a night terror at one time or another, according to WebMD. Children between the ages of three to 12 years are the most likely to get them. Although night terrors in adults are also an undesired sleep disorder, they occur in a far less percentage in adults than children. Fortunately, most children outgrow their night terrors by the time they reach their teens. If you’re a parent of a child who has night terrors, you should know that in most cases, night terrors in children aren’t a cause for a concern, albeit scary to witness.
Most of us know that we should avoid caffeine and alcohol before bedtime because both can interfere with the quality of sleep. But are there foods that help you sleep? According to Dr. Michael J. Breus, Certified Sleep Specialist, the answer to that question is yes! From cherries to oatmeal to warm milk, here are six foods and beverages that can help you get more shut eye tonight.
Sleep Promoting Foods
1) Cherries – According to a study reported in the Journal of Experimental Botany, cherries are a natural source of melatonin, which is often referred to as the “sleep hormone” because it helps control your body’s internal clock needed to regulate sleep. While fresh cherries are only in season (and thus less expensive) for about two months of the year (June and July), tart cherry juice and dried cherries are excellent substitutes when purchasing fresh cherries tends to break the bank. According to Dr. Oz, montmorency tart cherries have six times the melatonin content than a normal cherry, so look for those for the most benefit.
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Everyone needs a good night’s sleep each and every night. Unfortunately, for a large segment of the population that is a rare commodity. While there are some who would argue that the time spent sleeping is time you cannot enjoy some of the more entertaining aspects of life, sleep actually improves the quality of your life and may even help improve your life expectancy. If you’re having trouble sleeping, keeping a sleep diary can help you manage your sleep a little better now and in the future.
Benefits of Adequate Sleep
There are many benefits that you get from a proper amount of sleep that most people don’t really understand until after they’ve gone through a fairly significant period of sleep deprivation at least once. As you age, the side effects of a sleepless night become much more pronounced and harder to overcome. These benefits include: improved mood and temperament, a brain that’s more receptive to learning, improved immunity, better alertness, increased balance, and more energy.
You’ve probably heard people who work late night shifts in hospitals, fire stations, restaurants, or on the road protecting our streets talk about how light during the day has a negative impact on their ability to get a decent amount of restful sleep. But, did you know there is a real reason behind it? It’s not merely a preference for darkness that’s robbing them of the recuperative sleep they need in order to wake up refreshed and ready to face the day. But why does light have such a profound impact on sleep and what can people who work these necessary late shifts do to get the kind of sleep they need?
Why Does Light Negatively Impact Sleep?
“In the presence of light, your brain will not produce melatonin,” says Dr. Michael Breus, PhD, Sleep Specialist: On the surface that doesn’t seem like such a profoundly negative thing. However, melatonin is one of the vital hormones that plays a significant role in helping people not only fall asleep but also to remain asleep throughout the night. If a room has too much light, that makes things much more difficult for anyone looking to get a proper amount of sleep.