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08.02.2014

Trouble getting to sleep every night, ringing in ears and medication - Reviews

Author: admin
Let's make sure we're on the same page from the start: You need sleep, and odds are, you may not be getting enough as it is. We've discussed how to get on a good sleep schedule and ditch a dysfunctional relationship with sleeping, so if you're having trouble sleeping, make sure to follow that guide first. We frequently hear about the dangers of too little sleep, but there's also research to suggest too much sleep is a problem too.
Optimizing your sleep depends heavily on three things: preparation (building good sleep habits), environment (tweaking your surroundings for optimal sleep), and timing (getting the sleep you need when you need it). You already know that how long you sleep is important, but for the best possible sleep, you really should go to sleep and wake up at the same time every day. Finally, if you're having trouble getting quality sleep, or even if you sleep for long periods and don't feel rested, it may be time to talk to your doctor. Once you have your sleep issues sorted out, whether by the professionals or through our tips above, you can start to fine tune the amount of sleep you actually get to make sure you only take away as much as you actually need. While it's important to get enough sleep, better sleep is a greater ally than more hours of sleep.
In honor of National Sleep Awareness Week, today we're reviving this old feature on how to get better z's.
This guide will help you improve the quality of your sleep, so you can survive on less, but it'll be useless if you don't know how much sleep is right for you to begin with. Our goal in this post is to walk you through improving the sleep that you get to the point where you can fine tune and dial back the amount that you get to match what you really need.
One study published in the Journal of Psychosomatic Research concluded that quality of sleep is more important than quantity of sleep when it comes to feeling rested and rejuvenated. The goal here isn't to wear yourself out, but The National Sleep Foundation has said exercise in the afternoon can improve sleep in the evening.
There could be any number of medical issues causing your sleep problems, all of them treatable.
If you've been sleeping nine or ten hours because it's the only way to feel rested, but once you start wearing a mask and ditching the gadgets before bed, you find that you feel just as rested after eight, you can start to edge back to see what happens.


Nitun Verma, MD is a specialist in sleep medicine and the Medical Director of the Washington Township Center for Sleep Disorders in Fremont. I thought I was getting 7-8 hours every night, but I started tracking my sleep and I'm lucky to get 6. We sat down with a sleep expert and a stack of studies to help you get a better night's sleep and need less in the process. Nitun Verma, MD, a Stanford University trained specialist in sleep medicine and Medical Director of the Washington Township Center for Sleep Disorders in Fremont, to come up with some tips to help you improve the quality of your sleep so you'll need less in the long-term. Specifically, morning or afternoon exercise helps you fall asleep faster with less trouble.
He has offered his tips for better sleep here before, and he graciously volunteered his expertise for this piece as well.
It helps relieve stress, return the body to homeostasis, allows cellular recovery and activity, improves cognitive function, and even helps us maintain healthy weight. Do yourself a favor and get 6 hours of sleep every night this week!
In fact, some research suggests that sleeping too much can actually be harmful to your health. Eight hours of sleep is worthless if you spend all of it tossing and turning, or you only sleep for about 3-4 hours of it. You could also be suffering from sleep apnea, or some other undiagnosed condition that, once treated, can turn the hours you get into the most restful you've ever had. Trying to fix poor sleep habits by going to bed earlier is like trying to lose weight by spending more time at the gym without actually changing the duration of your workout. Don't underestimate the power of a more comfortable comforter, a pillowtop over your old mattress, or even a cooling pillow. Ultimately, the only way to know for sure is to check with your doctor, and possibly submit to a sleep test that'll settle the issue once and for all. This one study, published in 1994, approached all three topics, and concluded that alcohol can be relaxing and help you get to sleep, but it's damaging to the sleep cycle once you're out. Some studies have shown that optimal sleeping temperature for most adults is between 60 and 68 degrees Fahrenheit.


LEDs and standby lights from electronics can cause just as much havoc with your sleep cycle as a glowing phone or tablet screen.
Cigarettes on the other hand, or specifically nicotine, can be relaxing in small doses, but too much keeps you awake and prevents the onset of sleep entirely. We've mentioned it before, but study after study all point to the notion that electronic devices harm our sleep cycles. Verma suggested turning off your gadgets at least 1-2 hours before bedtime, even those e-ink devices.
Whether you shell out for the expensive adjustable kind that mold to your face and have cushions or just grab a dollar-store mask that's essentially cloth with an elastic band, it'll work wonders for your sleep.
Plus, if you work off-hours and have to sleep through sunrise or during the day, it'll help you get better rest.
You may not be able to do much about that, but if your phone is waking you up, buzzing with notifications or new emails, it's time to turn it off, set some quiet hours, improve your notifications so they help you sleep, or just set it to silent when you go to bed. We've shared one sleep-oriented meditation method designed to help you fall asleep, but there are many others. If your neighborhood is noisy and that keeps you from sleeping, try a white noise generator or some soothing music to drown it out and help you rest. Try visualizing a dream you'd like to have, or if you've woken up in the middle of the night, relax, focus on sleeping, and try to visualize where your dream left off.Improve your evening ritual.
Your evening ritual is important, and if you're not working in everything from a snack (you don't want to go to bed hungry, you'll wake up or sleep restlessly) to going to the bathroom (waking frequently to go to the bathroom can lead to shallow sleep all night and throw off your sleep cycle), you may suffer for it.



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