![]() ![]() We build sleep pressure – basically sleepiness – during the day. In fact, naps make restorative sleep at night more difficult. ![]() Two hours of sleep during the day may feel necessary but doesn’t help you reach REM sleep at night. Roane discourages naps in most patients over the age of 6. That’s why sleep disturbance is so problematic. Your sleep becomes fragmented, or disorganized. “If you wake up, you don’t always immediately sleep back into the stage you woke from. “To reach REM sleep, you have to go through at least one other stage first,” Dr. It’s the stage when our brain is exploding with activity and cleaning out clutter that did not make it into long-term memory. This is the restorative stage, when the body repairs itself and memories are transferred from short-term memory to long-term memory. Stage 2 is the first official stage of sleep, though it’s not yet deep. Stage 1 is the transition from wakefulness to sleep, hazy moments when we still hear noises around us. There are four stages of sleep, each one necessary. “Scientists have researched what happens when you deprive animals of sleep,” Dr. Our brains’ nerve cells rewire, mapping new connections and discarding old ones. Roane said.ĭuring sleep, our blood pressure and body temperature drop. “Our eyes and our diaphragm are the only things moving,” Dr. During our brain’s most active phase of sleep – called Rapid Eye Movement (REM) sleep – our bodies lose all muscle tone. It is kind of weird to think about – but every night we lie down and become unconscious and paralyzed. Our bodies do amazing things during sleep. Here are 10 things about sleep she says you should know: 1. Roane has spent her career researching sleep patterns and how sleep disorders impact health. Her family’s carefully crafted bedtime routine is an example of the help she provides children, teens, families and adults with sleep disorders.ĭr. Roane, PhD, an Associate Professor of Physiology and Anatomy at UNT Health Science Center, is a certified behavioral sleep medicine specialist. Roane, her husband and two teenage boys to shut down any electronic equipment they’re using. As the hour grows late, an alarm sounds to remind Dr. Table lights, not bright overhead lights, provide illumination. Roane’s family spends time after dinner, namely the bedrooms and the office and gaming room. What is depression? A Mayo Clinic expert explains.Blackout curtains darken the windows in rooms where Brandy M.Depression and anxiety: Can I have both?.CPAP machines: Tips for avoiding 10 common problems.Clinical depression: What does that mean?.Antidepressants: Which cause the fewest sexual side effects?. ![]() Antidepressants: Selecting one that's right for you.Antidepressants: Can they stop working?.Antidepressants and weight gain: What causes it?.Antidepressants and alcohol: What's the concern?.Antidepressant withdrawal: Is there such a thing?.Depending on the cause of insomnia, a referral to a mental health professional may help some people. Your doctor may prescribe medication and have you try other strategies to get your sleep pattern back on track. To determine the cause and best treatment for insomnia, you may need to see a sleep specialist. If you keep having sleep problems, talk to your doctor. Also, treating insomnia may help depression symptoms improve faster. Treatment for one of these underlying conditions may be necessary for insomnia to get better. In some cases, insomnia is caused by a medical condition such as sleep apnea, restless legs syndrome or chronic pain, or by a mental health disorder such as depression. ![]() Go to another room and read or do other quiet activities until you feel sleepy. If you wake up and can't fall back to sleep within 20 minutes or so, get out of bed.If you experience increased awake time during the night, resist the urge to sleep in. If you aren't sleepy at bedtime, do something relaxing that will help you wind down. But keep in mind, exercising too close to bedtime may interfere with sleep. In addition to smoking being a major health risk, nicotine use can interfere with sleep. Both caffeine and alcohol can interfere with sleep. Avoid caffeine after noon, and limit alcohol to 1 drink several hours before bedtime.Clock-watching causes stress and makes it harder to go back to sleep if you wake up during the night. Put clocks in your bedroom out of sight.This will help your body know this room is for sleeping. Don't engage in activities other than sleeping or sex in your bedroom. Keep light, noise and the temperature at levels that are comfortable and won't disturb your rest. Gentle yoga or progressive muscle relaxation can ease tension and help tight muscles to relax. Avoid prolonged use of electronic devices with a screen, such as laptops, smartphones and ebooks before bed. For example, drink a cup of caffeine-free tea, take a warm shower or listen to soft music. Establish a quiet, relaxing bedtime routine. ![]()
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