This shows you the differences between two versions of the page.
Both sides previous revisionPrevious revisionNext revision | Previous revision | ||
home:symptoms:neurological:sleep [01.03.2012] – external edit 127.0.0.1 | home:symptoms:neurological:sleep [09.14.2022] (current) – external edit 127.0.0.1 | ||
---|---|---|---|
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. | * **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 ===== | ||
Line 37: | Line 37: | ||
sarcoidosis, | sarcoidosis, | ||
- | Read the [[http:// | + | Read the [[https:// |
< | < | ||
Line 50: | Line 50: | ||
chronic fatigue syndrome (CFS), depression, food sensitivities, | chronic fatigue syndrome (CFS), depression, food sensitivities, | ||
- | Read the [[http:// | + | Read the [[https:// |
< | < | ||
Line 71: | Line 71: | ||
- | < | + | < |
// | // | ||
Line 79: | Line 79: | ||
// | // | ||
+ | |||
+ | < | ||
+ | |||
+ | // | ||
Line 87: | Line 91: | ||
// | // | ||
- | {{tag> | + | {{tag>managing |
+ | < | ||
===== Notes and comments ===== | ===== Notes and comments ===== | ||
+ | broken link [[https:// | ||
* Legacy content | * Legacy content | ||
Line 99: | Line 104: | ||
- | < | + | < |
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 " | 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 " | ||
The warmer colors are nice in any case. | The warmer colors are nice in any case. | ||
- | Joyful | + | Joyful</ |
- | </ | + | |
- | ===== References ===== | + | NEW LIST TO REVIEW FOR IMPROVING CURRENT ARTICLE: |
+ | |||
+ | Follow these steps to get a better night' | ||
+ | |||
+ | * 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. | ||
+ | |||
+ | Check article to see if it needs an added reminder about driver safety. | ||
+ | " | ||
+ | https:// | ||
+ | |||
+ | ===== References =====</ |