Stage 1, called N1, is the lightest stage of sleep and lasts for about 1 to 5 minutes. NREM makes up about 75 to 80 percent of your sleep. The four sleep stages can be divided into two categories: rapid eye movement (REM) and non-rapid eye movement (NREM). Research has found that sleeping for 90 to 110 minutes may help reduce grogginess when you wake compared to shorter 60-minute sleeping sessions. Ideally, it’s a good idea to aim for at least 90 minutes of sleep so that your body has time to go through a full cycle. Sleeping for a couple of hours or fewer isn’t ideal, but it can still provide your body with one sleep cycle. While you’re asleep, your body cycles through four stages of sleep roughly every 90 minutes, and on a normal night, you get 4 to 6 of these cycles. Skipping sleep is an equivalent to being drunk. If you skip a night’s sleep, your mental function and mood will significantly decline the next day.Īccording to the CDC, being awake for 18 hours causes a similar mental impairment as having a blood alcohol content of 0.05 percent, and being awake for 24 hours is equivalent to 0.10 percent. Sleep is the period when your body repairs its tissues, replenishes hormones, and transfers short-term memories into long-term memories. However, getting some sleep is better than getting none. If you’re in a situation where you’re trying to decide whether you should sleep for a couple of hours or not at all, neither option probably seems appealing. What is depression? A Mayo Clinic expert explains.Should I sleep for 2 hours or stay awake?.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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