Antidepressant withdrawal: Is there such a thing?.Depending on the cause of insomnia, a referral to a mental health professional may help some people. Your doctor may prescribe medication and have you try other strategies to get your sleep pattern back on track. To determine the cause and best treatment for insomnia, you may need to see a sleep specialist. If you keep having sleep problems, talk to your doctor. Also, treating insomnia may help depression symptoms improve faster. Treatment for one of these underlying conditions may be necessary for insomnia to get better. In some cases, insomnia is caused by a medical condition such as sleep apnea, restless legs syndrome or chronic pain, or by a mental health disorder such as depression. Go to another room and read or do other quiet activities until you feel sleepy. If you wake up and can't fall back to sleep within 20 minutes or so, get out of bed.If you experience increased awake time during the night, resist the urge to sleep in. If you aren't sleepy at bedtime, do something relaxing that will help you wind down. But keep in mind, exercising too close to bedtime may interfere with sleep. In addition to smoking being a major health risk, nicotine use can interfere with sleep. Both caffeine and alcohol can interfere with sleep. Avoid caffeine after noon, and limit alcohol to 1 drink several hours before bedtime. Clock-watching causes stress and makes it harder to go back to sleep if you wake up during the night. Put clocks in your bedroom out of sight.This will help your body know this room is for sleeping. Don't engage in activities other than sleeping or sex in your bedroom. Keep light, noise and the temperature at levels that are comfortable and won't disturb your rest. Gentle yoga or progressive muscle relaxation can ease tension and help tight muscles to relax. Avoid prolonged use of electronic devices with a screen, such as laptops, smartphones and ebooks before bed. For example, drink a cup of caffeine-free tea, take a warm shower or listen to soft music. Establish a quiet, relaxing bedtime routine.Dose-response effects of light therapy on sleepiness and circadian phase shift in shift workers: A meta-analysis and moderator analysis. National Heart, Lung, and Blood Institute. Effect of respiratory pattern on automated clinical blood pressure measurement: An observational study with normotensive subjects. Herakova N, Nwobodo NHN, Wang Y, Chen F, Zheng D. High-quality carbohydrates and physical performance: Expert panel report. doi:10.1123/ijspp.2018-0676Ĭenters for Disease Control and Prevention. International Journal of Sports Physiology and Performance. Stabilizing bioimpedance-vector-analysis measures with a 10-minute cold shower after running exercise to enable assessment of body hydration. Spilling the beans: How much caffeine is too much?Ĭampa F, Gatterer H, Lukaski H, Toselli S. Caffeine: Cognitive and physical performance enhancer or psychoactive drug? Curr Neuropharmacol. Eye strain: How to prevent tired eyes.Ĭappelletti S, Daria P, Sani G, Aromatario M. Effects of napping on sleepiness and sleep-related performance deficits in night-shift workers: A systematic review. The National Institute for Occupational Safety and Health. Stair walking is more energizing than low dose caffeine in sleep deprived young women. Walking and being outdoors in nature increase positive affect and energy.
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