Insomnia

Tips for Better Sleep

admin — Mon, 29 Jun 2015 17:32:50 +0000

When you aren’t able to sleep, or worse yet, have insomnia on a regular basis, it’s much more difficult to work, be productive, and make healthy choices. Studies show the more sleep deprived you are (you get five hours of sleep or less most nights), the more likely you are to be overweight. There are a couple theories as to why this may be: you may be too tired to exercise, therefore, you don’t burn as many calories; you may take in more calories, because you are awake more hours during the day; lack of sleep disrupts the balance of the hormones that regulate appetite so you eat more. Lack of sleep also lowers the immune system making you more susceptible to illness. If you experience severe cold and flu symptoms or other serious illnesses, you can always come to any of our Houston and Austin ERs for 24 hour emergency care for quality, compassionate care.

During the Day

There are things you can do during the day that can help prep your body and mind for restful sleep. If you usually exercise in the evening, try working out earlier in the day. Studies show that moderate aerobic exercise can improve sleep quality for insomniacs.

For best results, try to work out at least three hours before bedtime. It’s also good to limit caffeine during the day. Most people reach for multiple cups of coffee when they are sleep deprived, but caffeine can keep you up at night making it harder to fall asleep. If you must drink coffee, do not drink it past 2 p.m. so it has time to leave your system before you go to bed.

Before Bed

A lot of us tend to let our worries and concerns creep into our thoughts right before our head hits the pillow and then we spend most of the night letting those worries keep us tossing and turning. Instead, designate a 15 minute window

during the day where you address your worries, and then let them go. You can also try relaxation techniques, like meditation, to improved sleep time and quality. Yoga and deep breathing are good techniques for relaxing. You should also turn off all screens at least one hour before bedtime. Studies show that the blue light emitted by devices like smartphones, tablets, and computer screens, makes you produce less melatonin, thereby making you sleepier the next day. If you like to read before bed, read a real book.

While You Are Sleeping

For better quality sleep, experts suggest keeping your bedroom dark and cool. Your bedroom temperature should be between 60 and 75 degrees Fahrenheit. To make your bedroom dark, use blackout curtains or an eyemask.

Also, you should leave devices like phones and tablets outside your bedroom. The small amount of light they emit can disrupt sleep. If outside noise from other family members or neighbors keep you up, try using earplugs or a white noise machine.

With these tips, you should be on your way to being less sleep deprived. If you experience chronic insomnia, you should seek help from a medical professional. Here’s to a better night’s sleep!

Neighbors Emergency Center offers 24 hour emergency care in Houston and Austin 365 days a year, and our board certified emergency physicians can treat all medical emergencies. We know you’re time is important, so we will treat you quickly and effectively so you can get back to doing what you love. If you are looking for a quality emergency room with little to no wait time, come to Neighbors Emergency Center.

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Sleep Better to Feel Better

admin — Thu, 15 Jan 2015 10:00:07 +0000

Sleep is Important for Good Health

We’ve all heard that we should aim for six to eight hours of sleep every night, but with stressful jobs, children and significant others, and all of the everyday tasks we have to do, meeting that requirement is difficult and sometimes not even an option. Getting enough quality sleep should be a priority, though. If you get less than the recommended amount of sleep on a consistent basis, then more than likely, you are sleep deprived. Chronic sleep deprivation can lead to many health problems that will impact your quality of life long term.

Less Sleep, More Weight

Studies show that people who do not get enough sleep, have trouble falling asleep or staying asleep, and wake up several times during the night are more likely to be overweight or obese. When you don’t get enough sleep, even for one night, your brain responds differently to high calorie junk foods.

The part of the brain that motivates a person to desire fattening foods was much more active. So when you are sleep deprived, it’s harder to say no to potato chips and ice cream. Also, the level of activity in your frontal cortex is reduced. This is where consequences are weighed and rational decisions are made. So once again, when you don’t get enough sleep, your ability to pass up junk food becomes more difficult.

The Diabetes Factor

Not getting enough sleep may also lead to an increased risk for type 2 diabetes. Sleep deprivation wreaks havoc on your body’s metabolic regulation. If you only get four hours of sleep a night, your body’s ability to use insulin is impaired by 25 percent. Insulin resistance can lead to type 2 diabetes, a condition where your body is unable to use insulin to control glucose levels from food. If left untreated, type 2 diabetes can lead to other illnesses like heart disease.

The Insomnia Blues

Depression is much more likely among people who are sleep deprived. Studies were done on people who have insomnia, and it showed that insomniacs face a two-to-five- fold increased risk for developing depression. Insomnia is defined as having trouble falling or staying asleep most of the time.

Tips for Getting Better Sleep

If this sounds like you, try incorporating these tips into your bedtime routine. Cut out caffeine after 2 p.m. and avoid drinking excessive amounts of alcohol in the evening. Caffeine will stay in your system up to 14 hours making it difficult to fall asleep.

Most people think a glass of wine will help them sleep better, but in actuality, it causes a more restless sleep. Avoid major activities an hour before bedtime. Refrain from doing chores, working out, or having arguments right before bed. Also, minimize noise, light, and temperature extremes in your bedroom. Get a sleep mask to reduce light, ear plugs or a white noise machine to drown out unwanted sounds, and make sure your thermostat is set between 54 and 75 degrees.

Hopefully these tips will help you get a more restful sleep and more hours of sleep. It’s something that we could all use a little more of. Nighty night!

Neighbors Emergency Centers are open 24/7, 365 days a year. We treat all kinds of emergencies including sports injuries and severe cold and flu symptoms. Go to www.nec24.com to find your nearest Neighbors location.

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Put Insomnia To Sleep

admin — Wed, 25 Jun 2014 14:27:16 +0000

Insomnia is an incredibly common problem in the US. The most common causes are stress and anxiety. Many of us can’t help the hectic natures of our day-to-day lives, but there are still some easy things you can do to help get to sleep and stay asleep.

Stick to a Regular Bedtime Schedule – Go to bed at the same time every night. This way, you’ll train your body to go to sleep when you need it to. It also helps to establish a relaxing nighttime routine, such as reading a book or listening to relaxing music before bed.

Exercise every day – Only half an hour of exercise a day will allow you to sleep much more deeply.

But not right before bed – Exercise too close to bedtime and you’ll be too amped up to fall asleep. Plan to exercise at least two hours before bedtime.

Don’t nap too much – Naps during the day can be relaxing and refreshing and can help you get through the afternoon when you haven’t had enough sleep the night before. But napping too much will make it harder to fall asleep when it really counts. Keep you naps around 10-20 minutes, and don’t nap too close to bedtime.

Stop trying – Spending hours trying to force yourself to sleep will only make you frustrated—and less sleepy. If you’ve been lying awake for more than twenty minutes, don’t try to force it. Get up and do a relaxing activity until you become sleepy naturally.

If your insomnia gets too bad, see a doctor. And remember that Neighbors has 24 hour emergency care in Houston and Austin, so you can get the care you need no matter how late you’re up.

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