Tag Slow-wave sleep

5 Tips to Help Keep Your Bedroom Dark


English: By Ruth Lawson. Otago Polytechnic.

Image via Wikipedia

 

Pineal gland, a tiny structure located at the base of the brain secrets melatonin, a powerful sleep-promoting agent. Based on our internal rhythm, this secretion starts in the evening approximately two hours prior to sleep onset and peaks 2 hours prior to wakefulness. This whole process leading to melatonin secretion is extremely sensitive to bright light. Light emanating from even a tiny phone screen can reduce this secretion and prevent you from falling asleep and getting enough deep sleep. Here, are a few tips to help you maximize your internal melatonin secretion.

  1. Choose dark drapes or blinds for the bedroom windows. You can also apply black film over glass windows to block out light completely.
  2. Turn the alarm clock away and keep the brightness to a minimum. My personal preference is not to keep the clock in the bedroom at all.
  3. Completely turn off all the electronic devices including stereo, satellite boxes, TV, laptop, iPad, and others. Again my preference is not to have these devices in the bedroom at all. If you use them in the evening, please use them outside the bedroom and with lowest possible brightness to minimize melatonin suppression.
  4. If your spouse needs nightlight please use one with the lowest brightness. I also suggest you try dark and comfortable eyeshades. These eyeshades come in handy when trying to sleep in those not-so-dark hotel rooms.
  5. Sport those cool looking designer sunglasses while driving home in the evening or during outdoor activities in the backyard. Your Pineal gland would love you for that.

Remember that melatonin is an ally, while light is an enemy of deep sleep.

Sleep Doc’s Seven Tips for Lady GaGa


You can learn to sleep through exciting times too.

As fans know, GaGa appeared on Good Morning America this morning, and prior to the appearance, she took to Twitter to let her fans know that she could not sleep last night, since she was excited to see her fans. Insufficient sleep can adversely affect vigilance, reaction time, perception, and performance. Here are seven tips to help Lady GaGa sleep through such exciting times.

  1. Assign ten o’clock at night to six o’clock in the morning as sacred time, reserved for resting and recharging instead of worrying about the big event. Read your favorite lines from the Bible or any other religious book to calm your nerves.
  2. Continue your relaxing bedtime ritual: shower, relaxing reading, cookies and milk, Chamomile tea, and meditation, per your preference.
  3. Keep your bedroom dark, quiet, and cool. Do the best you can to minimize noise. Cool, soothing white noise can help promote deep sleep. Based on your preference, you can use the sounds of ocean, nature, or water running to achieve similar effect. Keep the clock face turned away. Looking at a clock at night will stimulate your brain.
  4. Ignore your laptop or Smartphone completely when in the bed. Watching TV in bed will stimulate your brain and will rob you of your deep sleep.
  5. Avoid intense workout before bedtime.
  6. Avoid caffeine. Caffeine has a duration of action of twenty-four hours, so a cup of coffee consumed at seven in the morning is still in your bloodstream at ten at night when you are trying to fall asleep.
  7. Absolutely avoid alcohol within three hours of bedtime. Alcohol increases numbers of micro arousals (wakefulness activity of ten seconds or longer on an EEG recording) during sleep, robs you of your deep sleep, and makes your sleep non-restorative. It also causes adrenaline over-stimulation when the alcohol level in the blood is coming down.
Best Wishes.

Excitement Insomnia? Seven Tips for LeBron James!


Sleep Well, Play Well

The Miami Heat star tweeted early Sunday morning: “Can’t sleep! Too excited right now.” Insufficient sleep can adversely affect vigilance, reaction time, perception, and accuracy. Remember MJ losing at Madison Square Garden after a trip to Atlantic City? To avoid similar outcome in Game 2, here are seven tips for LeBron.

  1. Assign ten o’clock at night to six o’clock in the morning as sacred time, reserved for resting and recharging instead of worrying about the big game. Read your favorite lines from the Bible or any other religious book to calm your nerves.
  2. Continue your relaxing bedtime ritual: shower, relaxing reading, cookies and milk, Chamomile tea, and meditation, per your preference.
  3. Keep your bedroom dark, quiet, and cool. Do the best you can to minimize noise. Cool, soothing white noise can help promote deep sleep. Based on your preference, you can use the sounds of ocean, nature, or water running to achieve similar effect. Keep the clock face turned away. Looking at a clock at night will stimulate your brain.
  4. Ignore your laptop or Smartphone completely when in the bed. Watching TV in bed will stimulate your brain and will rob you of your deep sleep.
  5. Avoid intense workout before bedtime.
  6. Avoid caffeine. Caffeine has a duration of action of twenty-four hours, so a cup of coffee consumed at seven in the morning is still in your bloodstream at ten at night when you are trying to fall asleep.
  7. Absolutely avoid alcohol within three hours of bedtime. Alcohol increases numbers of micro arousals (wakefulness activity of ten seconds or longer on an EEG recording) during sleep, robs you of your deep sleep, and makes your sleep non-restorative. It also causes adrenaline over-stimulation when the alcohol level in the blood is coming down.
Best Wishes.
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