Find you a sleepy girl
Parents, educators, and kids often wonder why teenagers seem so tired all of the time. Tiredness is unfortunately an imprecise term. My first step is differentiating between fatigue and sleepiness, although they can travel together :. Sleepiness is a common problem in teenagers, and a serious one.SEE VIDEO BY TOPIC: Oddly Satisfying Video for Mental Rest & Sleep
The Sleepy Girl Guide to Social Security Disability
As we age, we often experience normal changes in our sleeping patterns, such as becoming sleepy earlier, waking up earlier, or experiencing less deep sleep. Sleep is just as important to your physical and emotional health as it was when you were younger.
Insufficient sleep can also lead to serious health problems, including an increased risk of cardiovascular disease, diabetes, weight problems, and breast cancer in women. While sleep requirements vary from person to person, most healthy adults require 7. However, how you feel in the morning is more important than a specific number of hours. You may also:.
However, if you experience any of the following symptoms on a regular basis, you may be dealing with a sleep disorder :. Many cases of insomnia or sleep difficulties are caused by underlying but very treatable causes. By identifying all possible causes, you can tailor treatment accordingly. Poor sleep habits and sleep environment. These include irregular sleep hours, consumption of alcohol before bedtime, and falling asleep with the TV on.
Make sure your room is comfortable, dark and quiet, and your bedtime rituals conducive to sleep. Pain or medical conditions. Talk to your doctor to address any medical issues. Menopause and post menopause. During menopause, many women find that hot flashes and night sweats can interrupt sleep. Even post menopause, sleep problems can continue. Improving your daytime habits, especially diet and exercise, can help. Older adults tend to take more medications than younger people and the combination of drugs, as well as their side-effects, can impair sleep.
Your doctor may be able to make changes to your medications to improve sleep. Lack of exercise. If you are too sedentary, you may never feel sleepy or feel sleepy all the time. Regular aerobic exercise during the day can promote good sleep. Significant life changes like retirement, the death of a loved one, or moving from a family home can cause stress. Lack of social engagement. Sleep disorders. Restless Legs Syndrome RLS and sleep-disordered breathing—such as snoring and sleep apnea —occur more frequently in older adults.
Lack of sunlight. Bright sunlight helps regulate melatonin and your sleep-wake cycles. Try to get at least two hours of sunlight a day. Keep shades open during the day or use a light therapy box. Since everyone is different, though, it may take some experimentation to find the specific changes that work best to improve your sleep. Naturally boost your melatonin levels. Use low-wattage bulbs where safe to do so, and turn off the TV and computer at least one hour before bed.
If you use a portable electronic device to read, use an eReader that requires an additional light source. Make sure your bedroom is quiet, dark, and cool, and your bed is comfortable. We often become more sensitive to noise as we age, and light and heat can also cause sleep problems. Using a sound machine, ear plugs, or a sleep mask can help. Use your bedroom only for sleep and sex.
By not working, watching TV, or using your computer in bed, your brain will associate the bedroom with just sleep and sex. Move bedroom clocks out of view. The light can disrupt your sleep and anxiously watching the minutes tick by is a surefire recipe for insomnia. Maintain a consistent sleep schedule.
Go to bed and wake up at the same times every day, even on weekends. Block out snoring. If snoring is keeping you up, try earplugs, a white-noise machine, or separate bedrooms. Go to bed earlier. Develop soothing bedtime rituals. Taking a bath, playing music, or practicing a relaxation technique such as progressive muscle relaxation , mindfulness meditation , or deep breathing can help you wind down before bed. Limit sleep aids and sleeping pills.
Many sleep aids have side effects and are not meant for long-term use. Combine sex and sleep. Sex and physical intimacy, such as hugging, can lead to restful sleep. Experiment to see if it helps you. Two of the daytime habits that most affect sleep are diet and exercise. Limit caffeine late in the day. Avoid coffee, tea, soda, and chocolate late in the day. Avoid alcohol before bedtime. It might seem that alcohol makes you sleepy, but it will actually disrupt your sleep. Satisfy your hunger prior to bed.
Have a light snack such as low-sugar cereal, yogurt, or warm milk. Cut down on sugary foods. Avoid big meals or spicy foods just before bedtime.
Large or spicy meals may lead to indigestion or discomfort. Try to eat a modest-size dinner at least 3 hours before bedtime. Minimize liquid intake before sleep. Limit what you drink within the hour and a half before bedtime to limit how often you wake up to use the bathroom at night. Exercise—especially aerobic activity—releases chemicals in your body that promote more restful sleep. But always consult your doctor before embarking on any new fitness program.
Swimming laps is a gentle way to build up fitness and is great for sore joints or weak muscles. Many community and YMCA pools have swim programs just for older adults, as well as water-based exercise classes.
If you love to move to music, go dancing or take a dance class. Dance classes are also a great way to extend your social network. These ball games are gentle ways to exercise. Walking adds an aerobic bonus and spending time on the course with friends can improve your mood. Cycling or running. If you are in good shape, you can run and cycle until late in life. Both can be done outdoors or on a stationary bike or treadmill. A study at Northwestern University found that aerobic exercise resulted in the most dramatic improvement in quality of sleep, including sleep duration, for middle-aged and older adults with a diagnosis of insomnia.
Stress and anxiety built up during the day can also interfere with sleep at night. Try to stay out of your head and focus on the feelings and sensations in your body instead. Make relaxation your goal, not sleep. Try a relaxation technique such as deep breathing or meditation, without getting out of bed.
Although not a replacement for sleep, relaxation can still help rejuvenate your body. Do a quiet, non-stimulating activity. But keep the lights dim and avoid screens. Postpone worrying. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Write down when you use alcohol, caffeine, and nicotine, and keep track of your medications, exercise, lifestyle changes, and recent stresses.
Your doctor may then refer you to a sleep specialist or cognitive behavioral therapist for further treatment, especially if insomnia is taking a heavy toll on your mood and health. In fact, they can actually make insomnia worse in the long-term. A study at Harvard Medical School found that CBT was more effective at treating chronic insomnia than prescription sleep medication—but without the risks or side effects.
CBT can be conducted individually, in a group, or even online. National Institute on Aging. National Sleep Foundation. The Mayo Clinic. Diet, Exercise, and Sleep — Describes the interrelationships between sleep, nutrition, and exercise.
Stress Less, Sleep More — Tips for reducing stress to promote better sleep, including the use of acupressure. Authors: Melinda Smith, M.
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As we age, we often experience normal changes in our sleeping patterns, such as becoming sleepy earlier, waking up earlier, or experiencing less deep sleep. Sleep is just as important to your physical and emotional health as it was when you were younger. Insufficient sleep can also lead to serious health problems, including an increased risk of cardiovascular disease, diabetes, weight problems, and breast cancer in women. While sleep requirements vary from person to person, most healthy adults require 7. However, how you feel in the morning is more important than a specific number of hours.
Sleep Tips for Older Adults
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Why Are Teenagers So Tired?
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