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#Should i sleep portable
Remove distractions like televisions and portable electronic devices from the room.
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Keep your bedroom conducive for sleeping.You should only use sleeping pills in the short term, or occasionally. Avoid sleeping pills unless your doctor or pharmacist recommends them.If you are still awake after 20–30 minutes of trying to get to sleep, try sitting in another room reading for a short time. Don’t watch the clock or stay in bed when you’re wide awake.Try to spend the last hour you’re awake doing calming activities like reading, having a shower or bath or doing mindfulness activities. Maintain a regular sleep pattern by going to bed and getting up at around the same time each day, including on the weekends.Ways to improve your sleep Bedtime routine Some people naturally sleep slightly more or slightly less than these recommended hours. The National Sleep Foundation recommends 7–9 hours of sleep a night for adults up to the age of 65, and 7–8 hours for those over 65. Researchers have also linked lack of sleep to depression, suicide and risk-taking behaviour, increased blood sugar levels, obesity, heart disease, kidney disease, high blood pressure, diabetes and stroke. Not sleeping enough, or sleeping badly, can affect your reaction times, increasing the risk of accidents around the home, at work, out and about and on the road. “The pressure that you put on yourself makes you your own worst enemy sometimes,” Ellis added.It is important for healthy brain function and emotional wellbeing, physical health, energy and appetite regulation, healing and repair, immune system function, productivity, work performance and safety. “The long-term effect of this results in insomnia eventually.” “It makes it less likely to fall asleep, it’s somewhat counterintuitive,” he said. The action of spending more time in bed, but not sleeping, loosens the body’s association between sleep and the bed or bedroom environment. “Anyone who’s had difficulty sleeping knows that the harder you try to fall asleep, the less likely you will be able to fall asleep,” he added. Sometimes people try to compensate for lost sleep by climbing into bed early, even when they don’t feel tired. It’s easier to work longer hours, cutting into their personal time, he added. With more people working from home due to the COVID-19 pandemic, clear boundaries for work hours are becoming grey areas for some people, Ellis said. Often we’ll just borrow time from sleep.” “We’re trying to balance family, work and have a social life.
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“There’s so many things out there vying for our attention and our time nowadays.”Įllis noted that increased screen time due to electronic devices and internet streaming services, along with interests such as education and work are all competing for our attention. “One of the biggest barriers to good sleep is not making it a priority to get a good night’s sleep,” Ellis said. And individuals are at higher risk for micro-sleep – falling asleep for a few seconds at a time. Studies have shown reduced and decreased levels of sleep lead to worse job performances, Ellis noted. Without sleep, individuals have poorer response times, shorter attention spans, and lower ability for complex thinking such as logical reasoning.
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Sleep is important for a number of things, including balancing bodily processes, memory and regulating symptoms similar to anxiety and depression. “The paradigm has shifted quite a bit now, and people recognize that sleep is actually an important process – otherwise why would we sleep for about a third of our lives?” Ellis noted that even Thomas Edison famously thought that sleep was a waste of time. However, the importance of sleep has not always been recognized. “Anyone who has lost sleep, or has been sleep deprived, knows sleep is important,” Ellis said. Colin Ellis (MD), an assistant professor in the Division of Respirology, Critical Care and Sleep Medicine, explained how important sleep is and why it’s necessary to place a priority on this routine.