HELLO!!! TODAY IMMA TEACH U HOW TO GET SOME FUCKING SLEEP!!! WHY!!??!!!! CUZ I NEED IT!!! I NEED SLEEP!!! I HAVENT HAD SLEEP IN A COUPLE DAYS!!! ><
ANYHOW!!!
DO U HAVE SLEEP PARALYSIS!!!???
Causes of sleep paralysisnot getting enough sleep (sleep deprivation or insomnia)irregular sleeping patterns – for example, because of shift work or jet lag.narcolepsy – a long-term condition that causes a person to suddenly fall asleep at inappropriate times.a family history of sleep paralysis.sleeping on your back.
DO U NEED SLEEP!!!???
Avoid Caffeine Up to Six Hours Prior. While caffeine may be the MVP for getting you out of bed, it's also a major culprit in keeping you from falling asleep.
Excess light exposure can throw off your sleep and . Blackout curtains over your windows or a sleep mask over your eyes can block light and prevent it from interfering with your rest. Avoiding bright light can help you transition to bedtime and contribute to your body's production of , a hormone that promotes sleep.
Keeping noise to a minimum is an important part of building a sleep-friendly bedroom. If you cannot eliminate nearby sources of noise, consider drowning them out with a fan or white noise machine. Earplugs or headphones are another option to stop sounds from bothering you when you want to sleep.
You do not want your to be a distraction by feeling too hot or too cold. The ideal temperature can vary based on the individual, but most research supports sleeping in a cooler room that is around 65 to 68 degrees.
If you want to make sure that you're getting the , then you need to build that time into your schedule. Considering your fixed wake-up time, work backward and identify a target bedtime that allows for at least seven hours National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.of sleep. Whenever possible, give yourself extra time before bed to get ready for sleep.
It is close to impossible for your body to get accustomed to a healthy sleep routine if you are constantly waking up at different times. Pick a wake-up time and stick with it, even on weekends or other days when you would otherwise be tempted to sleep in.
To sleep better at night, it is important to use caution with naps. If you nap for too long or too late in the day, it can throw off your sleep schedule and make it harder to get to sleep when you want to. The is shortly after lunch in the early afternoon, and the best nap length is around 20 minutes.
It is much easier to fall asleep if you are at ease. Quiet reading, low-impact stretching, listening to soothing music, and are examples of ways to get into the right frame of mind for sleep. Focus on trying to relax UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.instead of trying to fall asleep. Controlled breathing, mindfulness meditation, progressive muscle relaxation, and guided imagery are examples of relaxation methods that can help ease you into sleep National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.
Tablets, smartphones, and laptops can keep your brain wired, making it hard to truly wind down. The light from these can also suppress your natural production of melatonin. As much as possible, try to disconnect for an hour or more before going to bed.
The body's internal clock is . Sunlight has a strong effect Centers for Disease Control and Prevention (CDC)As the nation's health protection agency, CDC saves lives and protects people from health threats., so try to take in daylight by getting outside or opening up windows or blinds to natural light. Getting a dose of natural light early in the day can help normalize your circadian rhythm. If natural light is not an option, you can talk with your doctor about using a box.
Daily exercise has many benefits for health, and the changes it initiates in energy use and body temperature can . Most experts advise against intense exercise close to bedtime because it may hinder your body's ability to effectively settle down before sleep.
Caffeinated drinks, including coffee, tea, and sodas, are among the most popular beverages in the world. Some people are tempted to use the jolt of energy from to try to overcome daytime sleepiness, but that approach is not sustainable and can cause long-term sleep deprivation. To avoid this, keep an eye on your caffeine intake and avoid it later in the day when it can be a barrier to falling asleep. ( I recommend drinking at least four cups of coffee each day before 2:00)
It can be harder to fall asleep if your body is still digesting a big dinner. To keep food-based sleep disruptions to a minimum, try to avoid late dinners and minimize especially fatty or spicy foods. If you need an evening snack, opt for something light.
You want to avoid a connection in your mind between your bed and frustration from sleeplessness. This means that if you have spent around 20 minutes in bed without being able to fall asleep, it is best to get out of bed and do something relaxing in low light. Avoid checking the time or using electronics and return to bed once you feel tired.
A daily can help you keep track of how well you are sleeping and identify factors that might be helping or hurting your sleep. If you are testing out a new sleep schedule or other sleep hygiene changes, your sleep diary can help document how well it is working.
I COPIED AND PASTED CUZ Y NOT!!!??? ALSO I HAD TO SKIP SOME STUFF CUZ IT WAS LIKE UM EXCUSE MEH???
ANYWAY GN!!!!
