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I haven’t been sleeping well again. Not sure what’s changed that’s brought me back into that evil cycle. So far the nightmares haven’t come with the insomnia. That’s something that I hope never comes back. But it has made it hard to get through the day. Puts every thing else into shit. I wanted to pick more time up this week, but Read the rest of this entry

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Five Clusters of Sleep Patterns

Relaxing for Sleep


Do you find yourself unable to sleep or waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well.

  • If anxiety or chronic worrying dominates your thoughts at night, there are steps you can take to learn to break the mental habit and look at life from a more positive perspective. Even counting sheep is more productive than worrying at bedtime.
  • If the stress of work, family, or school is keeping you awake, you may need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you’ll be able to sleep better at night.
  • The more overstimulated your brain becomes during the day, the harder it can be slow down and unwind at night. During the day, many of us over-stress our brains by constantly interrupting tasks to check our phones, emails, or social media. Try to set aside specific times for these things, and focus on one task at a time. When it comes to getting to sleep at night, your brain won’t be accustomed to seeking fresh stimulation and you’ll be better able to unwind.

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Light and Sleep


Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert. However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm. Read the rest of this entry

The Impact of Sleepiness on Accidents


Sleepiness increases attention lapses, slows reaction time and cognitive processing, and makes the drowsy driver as dangerous as one who is impaired by alcohol. This was demonstrated by results from studies with adults who were exposed to extended periods of wakefulness and then subjected to grammatical reasoning and psycho-motor testing. After 24 hours of wakefulness, the subjects’ Read the rest of this entry

Diet and Sleep


Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime.

  • Limit caffeine and nicotine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.
  • Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.
  • Avoid alcohol before bed. While a nightcap may help you relax, it interferes with your sleep cycle once you’re out.
  • Avoid drinking too many liquids in the evening. Drinking lots of fluids may result in frequent bathroom trips throughout the night.

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Getting Back to Sleep


It’s normal to wake briefly during the night but if you’re having trouble falling back asleep, these tips may help: Read the rest of this entry

Rhythms for Sleep


Getting in sync with your body’s natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule you’ll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two. Read the rest of this entry

Exercise and Sleep


Regular exercisers sleep better and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep. Read the rest of this entry

Improve Your Sleep Environment


A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Sometimes even small changes to your environment can make a big difference to your quality of sleep. Read the rest of this entry

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