Try this:. Getting up for a short while can help if you have trouble falling asleep sometimes or if you occasionally wake up and can't go back to sleep. But you don't want to have to do it every night. If you have trouble falling asleep, it's best to train your body to wind down and relax with a pre-sleep routine each night. Doctors call this "good sleep hygiene. Good sleep hygiene includes activities that signal the body it's time to sleep, like going to bed at the same time each night, shutting down technology, and keeping your room dark.
It also includes avoiding caffeine or other stimulants for several hours before bedtime. Kids 5 to 12 years old need 9 to 12 hours each night. Not every kid is the same and some kids need more sleep than others.
Can you think of a time when you didn't get enough sleep? That heavy, groggy feeling is awful and, when you feel that way, you're not at your best. Without enough sleep, kids can feel moody, tired, or cranky.
It might be hard to pay attention or follow directions. School work that's normally easy may feel impossible, or you may feel clumsy playing your favorite sport or instrument. One more reason to get enough sleep: If you don't, you may not grow as well.
That's right, too little sleep can affect growth and your germ-fighting immune system, which keeps you from getting sick. As you're drifting off to sleep, it doesn't seem like much is happening. But what happens next? A lot! REM stands for rapid eye movement. The time spent in REM sleep decreases and sleep cycles get longer as kids get older. If you often find yourself stressed out about trying to sleep, this method may be more effective than traditional, intentional breathing practices.
One method is to target areas you know and feel are particularly tense, such as the upper part of your nose bridge or your temples. However, there are also specific points in acupressure that are reported to help with insomnia.
Here are three you can do without sitting up:. If you find the atmosphere in your room to be damaging to your sleep, there are tools you can use to block out the noise. Try investing in blackout curtains , white noise machines or listening to music with an auto-stop timer , and ear plugs , all of which you can buy online.
On the other hand, sleep hygiene , or clean sleep , is real and effective. Before you truly take on the military method or breathing, see what you can optimize to your bedroom for soundless slumber.
Christal Yuen is an editor at Healthline who writes and edits content revolving around sex, beauty, health, and wellness. You can find her on Twitter. Experts say you can prepare for the end of daylight saving time for days in advance. Among the recommendations is outdoor physical activity. Here's everything you need to know about shopping for the…. To make matters worse, waking on a regular basis without falling back asleep may cause your body to develop a routine.
As a result, you might find yourself waking up in the middle of the night every night. If you need an alarm in the room, you can turn your clock and avoid watching it when you wake up in the middle of the night. Due to poor sleep at night, people with insomnia tend to be sleepy during the day, which often leads to daytime napping.
While naps of short duration have been linked to improvements in alertness and well-being, there are mixed opinions about the effects of napping on nighttime sleep.
Some studies have shown that regular naps that are long at least 2 hours , and late may lead to poor nighttime sleep quality and even sleep deprivation 22 , In a study of college students, the poorest nighttime sleep quality was observed in those who reported taking three or more naps per week, those who napped for more than 2 hours, and those who napped late between 6 p. A study found that older adults who napped frequently had lower quality nighttime sleep, more depressive symptoms, and more limited physical activity.
They were also more likely to be overweight than those who rarely took a nap A recent study of high-schoolers concluded that daytime napping led to shorter sleep duration and lower sleep efficiency To find out if naps are affecting your sleep, try either eliminating naps altogether or limiting yourself to a short nap 30 minutes or less early in the day.
It seems that the food you eat before bed may affect your sleep. Instead, high-fat meals could promote a deeper and more restful sleep 27 , If you still want to eat a high-carb meal for dinner, you should eat it at least 4 hours before bed so you have enough time to digest it Music can significantly improve quality of sleep.
It can even be used to improve chronic sleep disorders , such as insomnia 32 , A study of 24 young adults demonstrated that sedative music promoted deeper sleep Listening to Buddhist music may be another great tool for better sleep, as it can reduce the amount of time it takes you to fall asleep.
This parameter is known as sleep onset. Buddhist music is created from different Buddhist chants and is used for meditation Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol , the stress hormone Excessive training has been linked to poor sleep The time of the day when you exercise is also critical.
To promote better quality sleep, working out early in the morning appears to be better than working out later in the day 41 , Therefore, moderate to vigorous exercise in the morning could significantly improve the quality of your sleep and how much sleep you get. A comfortable mattress and bedding can have a remarkable effect on the depth and quality of sleep. A medium-firm mattress has been shown to positively affect sleep quality and prevent sleep disturbances and muscular discomfort 43 , The quality of your pillow is also crucial.
One small study determined that orthopedic pillows may be better for sleep quality than feather or memory foam pillows Additionally, the use of a weighted blanket could reduce body stress and help improve your sleep Lastly, the fabric of the clothes you wear to bed can affect how well you sleep. Having more comfortable bedding may make it easier for you to fall — or stay — asleep.
Shop for bedding online:. Watching TV, playing video games, using a cell phone, and social networking can make it significantly harder for you to fall — and stay — asleep 48 , 49 , This is partly because electronic devices emit blue light , which has been found to suppress melatonin 51 , If you need to use your devices late in the evening, at least consider blocking the blue light with eyeglasses or a screen filter.
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