Tag: sleep hygiene

to sleep and really sleep! Yes it’s possible … what to do …

sleep lke a baby?  Turn off computers, TV, smart phones an hour before –  as devices make it harder to feel sleepy ….

Sleep like a baby?  Try the following suggestions for better sleep ….

Experts have standard rules on what is known as sleep hygiene: The room should be cold but not too cold; it should be dark and quiet; and you should follow rituals that signal it is time for bed. Brushing one’s teeth, putting on pajamas and turning off the lights can be signals to the body that it’s time to secrete melatonin, the hormone that helps humans feel sleepy.

KEEP YOUR BEDROOM DARK AND QUIET.  Use black-out shades, an eye mask, and ear plugs to shut out the world while your body sleeps.

FIND THE OFF SWITCH.  Turn off the computers, tablets, televisions, and smartphones an hour before you go to bed.  Studies show the artificial light coming from such devices can keep you awake and make it difficult to feel drowsy.

AVOID CAFFEINE AFTERNOON.  Watch out for hidden sources of caffeine, such as medications, chocolate, and dessert drinks.  Try green tea if you need a pick-me-up in the late afternoon because it only contains 20 mg of caffeine.

NO BOOZE BEFORE YOU SNOOZE.  Don’t drink alcohol within 3 hours of bedtime.  Alcohol keeps you from reaching the deep stages of sleep and dehydrates you, too.  Many people who have cocktails after dinner complain of waking up in the middle of the night.

DON’T NAP.  Napping regularly will disturb your sleep cycle. Avoid sleeping in the day. Keep to 8 hours a night and ideally nothing more.

CREATE A ROUTINE.  Control your sleeping pattern. Going to bed and waking up at roughly the same time every day, with few exceptions works best.

SLOW DOWN.  Encourage everyone in your house (including yourself!) to start winding down at a reasonable hour by doing something relaxing, like reading a book, taking a bath, or having a warm mug of herbal tea.  You’ll feel so much better the next morning.

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Aptos Psychologist:  Try reading the phone book sitting in a comfortable chair with a low light before you trundle off the bed.

Monerey Bay Forum

127 Jewell Street
Santa Cruz, CA 95060
United States (US)
Phone: 831 688 6002
Fax: 831 688 7717
Email: jaj48@aol.com

 

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sleep with your cell phone?

 

cell phone best not in your bed or your children’s beds.

Where to bed your cell phone?  Not next to you — or near your bed — so we hear.

The California Department of Public Health has warned the public long-term exposure to cell phones could cause health concerns, advising citizens to take steps such as keeping devices away from their beds at night.

 

In a statement, state public health officer Dr. Karen Smith declared, “We know that simple steps, such as not keeping your phone in your pocket and moving it away from your bed at night, can help reduce exposure for both children and adults.”

“Children’s brains develop through the teenage years and may be more affected by cellphone use,” Dr. Smith continued, adding, “Parents should consider reducing the time their children use cellphones and encourage them to turn the devices off at night.”

According to a report earlier this year, 45 percent of US children between the ages of ten and twelve own a smartphone with a service plan, while another report revealed that “42% of US children 8 and younger now have their own tablet devices.”

Movies:  For those who want to watch movies on their I-Phone, try the Criterion Channel which is part of FilmStruck so says the New York Times.

_______________________

Aptos Psychologist:

Sleep hygiene issues?   A regular bed time and no noise and little  light the hour before are standard assists for sleep.  Yes – turn off that cell phone.

Monerey Bay Forum

127 Jewell Street
Santa Cruz, CA 95060
United States (US)
Phone: 831 688 6002
Fax: 831 688 7717
Email: jaj48@aol.com
Share