It is a long day and sometimes you just need to just shut down and take time to reset your brain. A nap can be a great thing if done right. It allows you to consolidate your memories so you can have fresh perspective.
As children, we are encouraged to take a nap so we can refresh ourselves and have energy and the ability to keep control during the second half of the day. Sometimes as adults, we should remember how that we felt after that nap.
There are certain things we do have to consider when we do nap. A nap should only last about 20-40 minutes. We do not want to reach REM sleep because then you will feel more tired and sluggish. Make sure you set an alarm so that you will make when you want to wake.
You need to make sure you are comfortable. The light should be low to help you relax. You also might want to have soft music or white noise to help you to focus and to drown out background noise. Find a position that is comfortable for you for this short nap.
Aromatherapy may also be helpful because sent scan help your brain to focus and allow our minds to wander. Scent is the sense attached to memory. Use a scent attached to good memories then it will help to relax and drift.
Once the nap is over it is good to get up and move around and to get some sunlight to help you to wake and get alert and oriented. Then enjoy the rest of the day.
You received your CPAP, shown how to use it, chose your mask and brought it home. You put it on and stare at the ceiling. What to do? You know you need it and that if you do not wear it there are health consequences. You also know that the insurance company is going to monitor your use before they will pay.
So this is how I start the people I have worked with. I ask them t o wear it in the late afternoon, early evening for 20-30 minutes while watching tv. The next day add 5 minutes. And keep going until you can wear it for 2 hours. Then move it to the bedroom. (If you happen to fall asleep with it then you know you are ready to wear it all night).
I will add some relaxation techniques I use in future post. '
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Many people do not realize how sleep deprived they are. Do you believe that the minute your head hits the pillow you fall asleep is normal? Do you believe that you should want to take a nap during your lunch break or as soon as you get home from work? Do you get frustrated or anger easily? All of these are signs that you are sleep deprived.
It is even more difficult to determine sleep deprivation in children. Many children act differently than adults when they are chronically tired. The problem is that sleep deprivation and sleep apnea symptoms in children look a great deal like ADHD. Children will become agitated and have difficulty concentrating. They become very active during the day instead of tired.
Sleep apnea also looks different. They will snore or breathe with their mouth open. They may have some disruptions during their sleep but not always. They may toss and turn a lot. However, many times sleep deprivation is caused because as parents we do not send our children to bed early enough. They may also be woken up too early. Children need longer sleep times and if you keep them up too late, they miss important periods of sleep that allows them to produce growth hormone as well as consolidate their memories.
In adults, sleep deprivation shows up as memory issues both long term and short term because your brain does not get to process the memories. It also can prevent the brain from the time it needs to clean out waste. This may affect memory as well as contribute to morning headaches.
You may experience other symptoms like fatigue and sleepiness, headaches and snacking. I am aware that snacking sounds like a weird symptom, however, when our brain is tired many times we misinterpret the signal as being hungry and we make poor decisions that will cause us to snack.
Everyone has his or her own symptoms. This is not an exhaustive list of symptoms but it does give you a place to start considering what in your life is caused from sleep and is it worth your health to give up the 1 to 2 hours a night sleep?
This is the question I hear all the time. What one thing I can change? Usually the answer I give is not what people want to hear and will not do.
If you truly want to sleep better tonight you need to shut down the electronics. Not just right before you go to bed but at least 40 minutes before bed time. This includes the phone, tablet and the television.
In order for our brain to make Melatonin we need exposure to darkness.
That does not mean turning on a filter to a phone or tablet. It means we need to turn down the lights and read a book or do another relaxing activity. Do some stretching or deep breathing exercises to help wind down.
I would also suggest that you put the cell phone on the opposite side of the room face down. I would also use the do not disturb feature. This will not block calls from people on your favorite list but it will block the sound of texts, IMs and spam calls. The benefit to having the alarm go off across the room is that you have to get up to turn it off which will help you to start the day.
No one needs the television on to sleep. Television prevents you from sleeping and in fact will wake you up during the night. Advertisers take advantage of the fact that sleep deprivation reduces inhibition to sell you products. The flashing lights at 3am are designed to wake you up. It is not just about sound but it is about light.
If you truly want to get a good night sleep and fall asleep easily then take the time to prepare for bed and embrace the dark.