Lots of folks are posting about interupted or "flip-flopped" sleep schedules, so I thought I'd post this again. Kat :0)
Tips for Proper Sleep Hygiene:
One of the most important sleep hygiene practices is to spend an appropriate amount of time asleep in bed, not too little or too excessive. Sleep needs vary across ages and are especially impacted by lifestyle and health. Good sleep hygiene practices include:
Limiting daytime naps to 30 minutes. Napping does not make up for inadequate nighttime sleep. However, a short nap of 20-30 minutes can help to improve mood, alertness and performance.
- Avoiding stimulants such as caffeine and nicotine close to bedtime. And when it comes to alcohol, moderation is key. While alcohol is well-known to help you fall asleep faster, too much close to bedtime can disrupt sleep in the second half of the night as the body begins to process the alcohol.
- Exercising to promote good quality sleep. As little as 10 minutes of aerobic exercise, such as walking or cycling, can drastically improve nighttime sleep quality. For the best night’s sleep, most people should avoid strenuous workouts close to bedtime. However, the effect of intense nighttime exercise on sleep differs from person to person, so find out what works best for you.
- Steering clear of food that can be disruptive right before sleep. Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks can trigger indigestion for some people. When this occurs close to bedtime, it can lead to painful heartburn that disrupts sleep.
- Ensuring adequate exposure to natural light. This is particularly important for individuals who may not venture outside frequently. Exposure to sunlight during the day, as well as darkness at night, helps to maintain a healthy sleep-wake cycle.
- Establishing a regular relaxing bedtime routine. A regular nightly routine helps the body recognize that it is bedtime. This could include taking warm shower or bath, reading a book, or light stretches. When possible, try to avoid emotionally upsetting conversations and activities before attempting to sleep.
- Making sure that the sleep environment is pleasant. Mattress and pillows should be comfortable. The bedroom should be cool – between 60 and 67 degrees – for optimal sleep. Bright light from lamps, cell phone, alarm clocks and TV screens can make it difficult to fall asleep, so turn those light off or adjust them away from you when possible. Consider using blackout curtains or blinds, eye shades, ear plugs, "white noise" machines, humidifiers, fans and other devices that can make the bedroom more relaxing.
It can take time and repetition to “re-train” your body and brain into a good Sleep Hygiene cycle, it does not happen overnight. So, don’t give up, be persistent. Sleep Hygiene does work if you keep with it and make it a priority.
If you're sleep schedule is "Upside Down" and your sleeping during the day and not at night, you may have to suffer through a day of tiredness, to make yourself sleep at night. Keep yourself busy with activities, go outside for Fresh Air to wake up your senses, get Sunlight. Stay up until at least 8:00p.m., well into Dark, then the next night stay up later, continue until you get to a regular bed time and your waking at a normal time in the morning.
It takes work, but you can fix your Sleep Schedule and Hygiene.
i am in my usual depression they are very mild thanks to the lamictal i slept all day as usual but managed to force myself to do laundry no money spending at amazon so it is good for now but very restless and no walk today ate some it did not taste as good as usual bot manged to get it all down then felt sick to my stomach but feeling better now in for a long night i think but may sleep just took...
I joined this board sons ago but rarely post. I have bipolar disorder and borderline personality disorder as well as anxiety. I usually stay on the bipolar board as it is more active but of late has been rather dead. So I came back here to be supportive and maybe get support. I just finished a two and a half week nurse aide training program and battled very high anxiety but am proud to say I...