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home:symptoms:neurological:sleep [05.02.2011] – external edit 127.0.0.1 | home:symptoms:neurological:sleep [02.07.2019] – [Management of insomnia] sallieq | ||
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* **Practice relaxation techniques** – do relaxation techniques for 30 to 60 minutes, which can be beneficial even if you do not sleep. | * **Practice relaxation techniques** – do relaxation techniques for 30 to 60 minutes, which can be beneficial even if you do not sleep. | ||
* **Make the bedroom pitch black** – do not use nightlights and ensure bedroom windows are completely light proof. | * **Make the bedroom pitch black** – do not use nightlights and ensure bedroom windows are completely light proof. | ||
- | * **Remove the TV from the bedroom and avoid light after a certain time** – According to a recent study [[http:// | + | * **Remove the TV from the bedroom and avoid light after a certain time** – According to a recent study, exposure to electrical light between dusk and bedtime strongly suppresses melatonin levels and may impact physiologic processes regulated by melatonin signaling, such as sleepiness, thermoregulation, |
===== Sleep medications ===== | ===== Sleep medications ===== | ||
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===== Notes and comments ===== | ===== Notes and comments ===== | ||
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In central sleep apnea, the airway is not blocked but the brain fails to signal the muscles to breathe due to instability in the respiratory control center. Central sleep apnea is usually observed in patients with central nervous system dysfunction, | In central sleep apnea, the airway is not blocked but the brain fails to signal the muscles to breathe due to instability in the respiratory control center. Central sleep apnea is usually observed in patients with central nervous system dysfunction, | ||
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+ | started using the f.lux program after Claire posted about it last Fall. I just use a more low and less low setting for the " | ||
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+ | The warmer colors are nice in any case. | ||
+ | Joyful</ | ||
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+ | NEW LIST TO REVIEW FOR IMPROVING CURRENT ARTICLE: | ||
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+ | Follow these steps to get a better night' | ||
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+ | * Do not eat or drink heavily for three hours before bedtime. Avoid alcohol in the evening, and caffeine for 12 hours before bedtime. | ||
+ | * Don't nap, unless you're 65 or older. Then, limit your nap to 30 minutes. | ||
+ | * Get 30 minutes of exercise each day, preferably in the late afternoon or early evening. | ||
+ | * Relax before bed. Try taking a warm bath or reading. | ||
+ | * Keep your bedroom dark, quiet, and cool. | ||
+ | * Make sure your mattress is neither too soft nor too firm. Use body pillows to improve your position. | ||
+ | * To avoid clock-watching, | ||
+ | * Use your bed for sleep and sex only. Do not eat, watch TV, use your computer or mobile device, or talk on the phone while in bed. | ||
+ | * Get up at the same time every day, even on holidays and weekends. | ||
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+ | Check article to see if it needs an added reminder about driver safety. | ||
+ | " | ||
+ | http:// | ||
===== References ===== | ===== References ===== |