Getting a great nights sleep is essential to reach your peak mental and physical condition. But fifty to seventy million U.S. adults report having trouble getting a good night's rest. Grandparents.com has compiled a list of 8 Surprising Stealers to help you avoid these thieves:
E-readers, Iphones, or mobile screen devices in general emit short-wave, blue light. We would have a difficult describing the difference between short-wave, blue light and long-wave, blue light. But, according to Dr. Michael Breus of the American Board of Sleep Medicine explains it simply "when the blue light hits the optic nerve, it tells the brain to stop producing melatonin" Dr. Breus describes Melatonin as "the key that starts the engine for sleep. This is especially problematic, since as you get older, the ability to produce melatonin becomes even more compromised."
To avoid the blue light you can read a traditional book or magazine. If you are unable to put your screen down, LowBlueLights.com, offers a number of glasses and products to block these lights.
Your weight can cause you to suffer from sleep apnea. Sleep apnea is the condition that can cause your airway to become block or obstructed during sleep. Sleep apnea reportedly affects ninety percent of obese men.
The worst part, it goes undiagnosed in as many as eighty percent are undiagnosed. Dr. Breus "Sleep apnea can mask itself as fatigue, trouble with concentration, dry mouth or even depression."
There are a number of treatments available for sleep apnea. There are continuos positive airway pressure (CPAP) machines, they deliver air pressure through a mask that rests over your mouth or nose through the night.
Other treatments may also include, oral appliances and mouth guards, losing weight, and an implantable device known as an Inspire Upper Airway Simulation.
Many common over-the-counter paid relievers include caffeine. Caffeine allows the medication to get absorbed more quickly, but can easily cut into your coffee.
Dr. Breus also recommends avoiding daytime cold or flue medicines which can contain pseudoephedrine. Instead look for the medications specifically designed for nighttime use.
There are also prescribed medications like diuretic, heart disease, high blood pressure, and ADD medications that can severely disrupt your precious sleep.
Talk to your doctor if your experiencing any medication caused sleep problems.
A Warm Bath
Your body temperature will naturally drop before bedtime, preparing you for sleep. But a warm bath can relax and calm you, but taking a warm bath to close to your bed time will interrupt this temperature drop. The National Sleep Foundation recommends finishing up your warm bay at least an hour before bed time. Also to aid in this cooling process keep your room cool.
The Mangar Bathing Cushion is an inflatable, affordable, and portable tool for those with difficulty in traditional bathtubs. One may experience the benefits of a traditional warm bath before bed safely and easily.
Choosing the Wrong Foods
Having a late night snacks full in salt or fat can stimulate brain waves, bringing on disruptive nightmares.
Instead, the National Sleep Foundation recommends choosing foods that contain tryptophan, whole-grain carbs, calcium, and magnesium. Dr. Andrew J. Westwood of the American Academy of Sleep Medicine, "Late meals are more likely to make it harder to sleep; snacking in the middle of the night can worsen insomnia. "
Organizing and cleaning your bedroom can easily create a space free of sleep distractions.
The pile of dirty laundry can cause anxiety, and trigger you of all of your unfinished business, making it harder to fall and then remain asleep.
Exercising to close to bed time can cause sleep issues.
Sleep specialist Dr. Rubin Naiman "Aerobic exercise can raise your core body temperature long after you've finished."
Dr. Naiman recommends finishing your exercise at least 3 hours before bedtime.
Stress causes your body to create the hormone cortisol. Cortisol can disrupt he body's natural rhythm. Dr. Naiman, "Cortisol is naturally produced in the morning. It peaks at around 8 am, when it can be helpful to energize us." Dr. Naiman continues "
But at the wrong time-like nighttime-it can make us hyper-aroused and disrupt our sleep.
There are a variety of different ways to reduce stress, yoga, meditation, even laughter.