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--- home:symptoms:neurological:sleep [01.03.2012] – external edit 127.0.0.1
+++ home:symptoms:neurological:sleep [02.07.2019] – [Management of insomnia] sallieq
@@ Line 9: / Line 9: @@
   * **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.
-  * **Remove the TV from the bedroom and avoid light after a certain time** – According to a recent study [[http://www.physorg.com/print214129396.html|described here]], 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, blood pressure and glucose homeostasis.(({{pubmed>long:21193540}}))
+  * **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, blood pressure and glucose homeostasis.(({{pubmed>long:21193540}}))
 ===== Sleep medications =====
@@ Line 79: / Line 79: @@
  //**Shamutooth,** MarshallProtocol.com// </blockquote>
+<blockquote> I too experienced weeks of insomnia which was not a  problem for me before or since: so obviously a case of severe immunopathology. Thankfully it was not painful as was much of my IP at that time, so I did not worry about it, just lay there thinking, sometimes with soft music to listen to, or reading when my husband was away.
+ //**Sallie Q,** MarshallProtocol.com// </blockquote>
@@ Line 87: / Line 91: @@
  //**Aunt Diana,** MarshallProtocol.com// </blockquote>
-{{tag>symptoms neurological}}
+{{tag>managing symptoms neurological}}
 ===== Notes and comments =====
@@ Line 104: / Line 108: @@
 The warmer colors are nice in any case.
-Joyful
+Joyful</blockquote>
-</blockquote>
+NEW LIST TO REVIEW FOR IMPROVING CURRENT ARTICLE:
+Follow these steps to get a better night's rest:
+  * 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, remove or cover the clock, or place it under the bed.
+  * 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.
+Check article to see if it needs an added reminder about driver safety.
+    "Driver sleepiness is associated with 20 percent of serious car accidents."
+    http://www.journalsleep.org/viewabstract.aspx?pid=27780
 ===== References =====

home/symptoms/neurological/sleep.txt · Last modified: 09.14.2022 by 127.0.0.1