If you have chronic Insomnia, You may be working with your doctor or sleep specialist on ways to get more quality sleep. But sometimes, life just stops for the best Sleep Projects. Travel, a Newborn A child, shift work, and other obstacles can get you into your sleep-busting habit.
Starting from the past
Tracy Chisholm, a psychologist with behavioral sleep medicine, says, “You don’t have the same types of sleep. The psychologist At the Portland VA Medical Center. “You may have an even harder time recovering from additional sleep disruptions because you are already struggling to function less than a full tank.”
The more likely you are to live in a lost sleep, the more likely it will trigger a negative feedback loop. “In other words, you’re more worried about it,” Chisholm says. “And what’s definitely not going to help you improve your sleep? HC? Don’t worry. It can be a vicious cycle. ”
Preparing for obstacles
There are practical steps you can take to help prevent or cope with sleep loss in situations that are out of your control. You can also try to adjust your mood.
“Often times, people go to travel-like situations thinking they have problems with their sleep, but sometimes a change in the environment can help you sleep better,” said Enda, Ina JonLogic, A.D. The neurologist And a sleep medicine specialist at Beth Israel Deaconess Medical Center.
Bottom line: Don’t expect the worst, but practice the best way to prepare when things get messy.
Here’s how to keep track of when your sleep schedule is messed up by a few instances.
Travel and time changes
Different time zones, awkward beds in strange rooms, uncomfortable environments – travel stops you from getting your ZZZs. Try these tips before your trip:
Head off Jet lag. Slowly adjust your sleep schedule at home before you leave.
“About a week or two before you depart, start changing your sleep time and wake-up time in small increments to more closely match your destination time zone,” says Chisholm.
Chisholm says that if you go too far, wait until you get there and then start following the local meal time and sleep time. Go to bed when night comes, and wake up when it’s lighter.
Try temporary help. Some people find less Melatonin Or it may be helpful to have timely exposure to light as they travel. “Properly timing these interventions is key to effectiveness,” says Chisholm. “Consult a sleep specialist if you are interested in either of these methods.”
Living with a newborn Child. Infants do not leave anyone with sleep disturbances. You are at your mercy NewbornThe sleep-wake cycle, it’s not like you. “Infants have fewer sleep cycles than adults – 50 to 60 minutes as opposed to our 90 to 110 minute cycles,” says Chisholm. Babies should eat once every 2 to 3 hours.
It’s important to get a good night’s sleep when you can and things will gradually get better. You can try:
The term “shift work” may include evening, cemetery or early morning rounds, as well as fixed or rotating schedules. Rotation schedules vary from one day to the next, making sleep worse. Turning off your daylight can damage your health.
“Uncontrolled schedules are so tough. My best advice is to try to see if you can work out a different schedule that fits into healthy sleep patterns,” says JonLogic. If that is not possible, you can try:
- Keep the same bedtime, waking hours and meal times throughout the week, even during your holidays. This will help you set your internal clock on your work schedule.
- Give yourself plenty of time to breathe after work before trying to fall asleep. Don’t come home and crash.
- Use Ears Plugs or white noise that helps you fall asleep during the day and sleep without interruption. You can also wear it Eyes Use mask and blackout curtains.
- Stay ahead Your brain. “If your commute home happens as the sun rises, consider wearing blue light-blocking glasses so your brain doesn’t think you’re about to start a new day,” Chisholm says.
Stress Turns on the response of your fight or flight, it does not relax. In fact, it prevents sleep.
“From your body’s perspective, you’re trying to sleep when a saber-toothed tiger lurks outside your cave,” Chisholm says. They recommend these tips:
- Create a relaxing sleep routine that you follow every night. Make sure the final steps of this routine include the non-stimulating activity you enjoy. “I would recommend reading to people who have insomnia often, listening to or listening to audiobooks Music, Or practice relaxation techniques, ”says Chisholm.
- Avoid watching the news or discussing serious topics before bed. Doing those things will keep your mind and body at ease.
- Exercise Regularly, but make sure you finish at least a few hours before bedtime.
- If you have enough on your mind, write it down at least an hour or so before bed, to help your brain “go” all night. You can always return to your notes in the morning.
- Consider getting support from family, friends or professionals to help you Manage stress.
“The most important thing to keep in mind is that if you already have chronic insomnia, don’t wait for treatment – especially if you expect even more sleep disruptions,” says Chisholm. “Addressing chronic insomnia first can help you cope better when these common sleep disorders occur.”