12/4/2023 0 Comments Stopping too much deep sleep![]() Sleep disturbances associated with cigarette smoking. Assessment and treatment of insomnia in adult patients with alcohol use disorders. The clinical effects of sleep restriction therapy for insomnia: A meta-analysis of randomised controlled trials. Maurer LF, Schneider J, Miller CB, Espie CA, Kyle SD. Cognitive-behavioral therapy for insomnia: An effective and underutilized treatment for insomnia. Cognitive behavioral therapy in persons with comorbid insomnia: A meta-analysis. Geiger-Brown JM, Rogers VE, Liu W, Ludeman EM, Downton KD, Diaz-Abad M. Relapse prevention and the five rules of recovery. Life Changes Stress and life changes can either increase a person’s need for sleep or make it harder to sleep. This applies to short-term illnesses such as the flu and long-term chronic conditions, such as diabetes. Chronic alcohol use and sleep homeostasis: risk factors and neuroimaging of recovery. Health When a person is coping with health issues, they will need more sleep. Obstructive sleep apnea (OSA), which is the more common form that occurs when throat muscles relax and block the flow of air into the lungs. If you snore loudly and feel tired even after a full night's sleep, you might have sleep apnea. Alcohol use disorder and sleep disturbances: a feed-forward allostatic framework. Sleep apnea is a potentially serious sleep disorder in which breathing repeatedly stops and starts. Sleep disturbance in substance use disorders. Current and potential pharmacological treatment options for insomnia in patients with alcohol use disorder in recovery. Roehrs TA, Auciello J, Tseng J, Whiteside G. Treating Sleep Problems of People in Recovery from Substance Use Disorders. Research shows that people who sleep for 10 hours every night are 21 percent more likely to enter into the obese body weight category over a six-year span when compared to people who slept seven to eight hours each night. Substance Abuse and Mental Health Services Administration. Sleeping too much is linked to weight gain and obesity, as is sleeping too little. According to a study published in Psychology, Health & Medicine, the average person loses more than one minute of sleep for every cigarette they smoke.Ĭolrain IM, Nicholas CL, Baker FC. Stimulants that disrupt sleep include caffeine (coffee, tea, soft drinks, chocolate) and nicotine. Refrain from stimulants in the evening.Naps decrease your overall amount of sleep debt, making it more difficult to fall asleep again at night at the proper time. This will enable your body to get used to a certain bedtime and then be ready to sleep at that time. The National Sleep Foundation recommends keeping your room cool (around 65 degrees Fahrenheit) and using light-blocking curtains, shades, or blinds to keep your bedroom dark. The blue light from these electronic devices can suppress the body's sleep-inducing hormone melatonin and interfere with your internal body clock. Avoid the use of television, cell phones, computers, or e-readers in your bedroom. Keep your room dark, cool, and comfortable. ![]() ![]() Whether you write in a journal, use a meditation app, or wind down with a warm bath, doing something calming prior to lights out will help set the tone for solid slumber.
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