3 Simple Ways to Get More Restful Sleep

restful sleepingEven people without insomnia can have trouble getting a good night’s rest. Many things can interfere with restorative sleep – crazy work schedules, anxiety, trouble putting down the smartphone, even what you eat and drink.

The following three simple steps can help you sleep better.

Cut down on caffeine

Caffeine drinkers may find it harder to fall asleep than people who don’t drink caffeine. Once they drift off, their sleep is shorter and lighter. For some, a single cup of coffee in the morning means a sleepless night. That may be because caffeine blocks the effects of adenosine, a neurotransmitter thought to promote sleep. Caffeine can also interrupt sleep by increasing the need to urinate during the night.

People who suffer from insomnia should avoid caffeine as much as possible, since its effects can endure for many hours. Because caffeine withdrawal can cause headaches, irritability, and extreme fatigue, it may be easier to cut back gradually rather than go cold turkey. Those who can’t or don’t want to give up caffeine should avoid it after 2 p.m., or noon if they are especially caffeine-sensitive. Read the rest of this entry

Better Sleep Tips For Sports Persons

sportspersonsSports Persons need to get proper sleep every day to ensure he or she is rested for athletic activity. A good night’s sleep is vital for recovering from an injury, increasing energy, and it can also help increase overall athletic performance. Better sleep is an essential element for a sportsperson to perform at his or her highest level. There are few basic essentials that sports-persons must ensure to get better sleep, which can improve his or her performance, and help him or her recover from injury.

Sleeping and Waking up at Scheduled Time

Sports-persons must ensure that he or she is going to bed and wake up at the scheduled time every day. This process will help an athlete get back into his or her normal sleep cycle, and can help him or her feel more rested. An athlete will need to keep the same sleep cycle to help him or her feel energized, increase metabolism, and also prevent injuries. Not sticking to a scheduled sleep cycle could lead to serious injuries on the field.  Read the rest of this entry

Americans are coping with sleepiness by drinking caffeine and taking regular naps. The average person on a weekday drinks about three 12 ounce caffeinated beverages, with little difference between age groups.

Napping is common in all age groups, but the two youngest groups reported slightly more napping during the week. More than half of generation Z’ers (53%) and generation Y’ers (52%) say they take at least one nap during the work week/school week compared to about four in ten generation X’ers (38%) and baby boomers (41%).

For the more than a quarter who say their schedules do not allow for adequate sleep, when asked to evaluate the day after getting inadequate sleep, more than eight in ten (85%) said that it affects their mood; almost three-quarters (72%) said it affects their family life or home responsibilities, and about two-thirds (68%) said it affects their social life. Read the rest of this entry

A research concluded recently with an objective to determine the cost-effectiveness of treatment with caffeine compared with placebo for sleep apnea of prematurity in infants with birth weights less than 1250 g, from birth through 18 to 21 months’ corrected age.

The researchers undertook a retrospective economic evaluation of the cost per survivor without neurodevelopmental impairment by using individual-patient data from the Caffeine for Sleep Apnea of Prematurity clinical trial (N = 1869). Read the rest of this entry

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