12/6/2023 0 Comments Php sleep performance![]() Limit the consumption of caffeine and alcohol, especially close to bedtime.Turn off electronic devices and keep them away from the sleeping area. ![]() Keep the bedroom quiet, dark, and cool.After trying to fall asleep for 20 minutes, get up and read, then try again later.Avoiding eating 2–3 hours before bedtime.Try going to bed and waking up at the same times every day, even on the weekends, with the goal of establishing a routine.Home care strategiesĬhanging sleeping habits and the sleep environment can often help. It is essential to follow a doctor’s instructions, as some of these medications can cause adverse effects or be habit-forming. They may also recommend treatment for an underlying condition, such as anxiety. If over-the-counter medications are not effective, a doctor may prescribe: These are also available for purchase online. Some options available in pharmacies include: Some people find that sedative-hypnotic medications help. Cognitive behavioral therapy: Known as CBT, this may help a person identify thought patterns that are contributing to limited sleep.Audio recordings and sleep apps can also help. Relaxation techniques: Meditation, mindfulness training, breathing exercises, and guided imagery can help reduce tension.Some approaches that do not involve drugs include: Sometimes, a person also needs treatment for an underlying health condition. There are many ways to support quality sleep, including counseling, lifestyle and environmental adjustments, medications, and alternative therapies. People should not drive or use machinery if they feel drowsy. said that they had fallen asleep at the wheel within the last month. In one survey, 1 in 25 adults in the U.S. Fertility: Poor sleep may affect the production of hormones that boost fertility.Ī lack of sleep can limit the ability to:Ī person who gets too little sleep may have a higher risk of drowsy driving, which can lead to accidents.A lack of sleep may also make it harder for a person to form new memories, which can affect learning. The brain: Sleep deprivation affects the prefrontal cortex, which handles reasoning, and the amygdala, which deals with emotion.It also causes the body to release additional stress hormones, such as norepinephrine and cortisol. Hormone levels: Insufficient sleep can affect hormone production, including the production of growth hormones and testosterone. ![]() Too little sleep may increase the risk of cardiovascular disease.
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