Okay I've noticed a lot of people on here having bouts of insomnia. So, I'm posting what I have learned on the topic. At my job we did some research on sleep cycles. (Submarines have really insane schedules) Turns out that light has a lot to do with your sleep cycles. There is a lot of literature out there about this. Here's the jist of what the foremost experts (some I have met with and talked about this) say:
1) About one hour before you're going to go to sleep, expose yourself to low levels of light (preferably blue light). This will tell your body that it is almost time to sleep because the sun has gone down.
2) You must get exposed to bright light during the day. Preferably direct sunlight.
3) Set your lights on a timer. Have your light turn on just before you want to wake up.
4) Don't lay in your bed unless you are trying to o to sleep. Essentially just training your body and mind that your bed means sleep.
5) Depression can lead to problems sleeping, and the reverse can be true. So, this can lead to a downward spiral that can be very difficult to break.
6) Seasonal Affect Disorder (SAD) is where people get depressed as the days get shorter. This can easily be helped with the use of full-spectrum light therapy.
7) Try to keep a 24 hour regular cycle. Go to sleep and wake up at the same time each day.
8) Try to relax your mind and body. Yoga, meditation, etc. Remember that all sleep medications can be addictive (including alcohol), so be careful.
9) Sleep apnea can hinder good rest. Sleep apnea is where you stop breathing for short amounts of time while you sleep. It keeps you from getting deep sleep. It is related to snoring, but not everyone with sleep apnea snores. There are various remedies for sleep apnea.
10) A constant sounds source (a fan, a white noise generator, etc.) can give the mind something to focus on when trying to sleep. And can drown out sounds that might wake you.
11) A regular exercise routine can help keep your cycle.
TANGENT: One of the most important things, deals with your vitamin D production and use. The Vitamin D that you eat, in vitamins and milk isn't the active form of vitamin D. In order for the active form to be made, the inactive form has to travel to your skin and be exposed to ultraviolet light, ie sunlight. One expert says that everyone should get the equivalent exposure of 15 minutes of noontime sun on both arms and legs. Vitamin D doesn't relate directly to sleep, but has many other health effects. Researchers have linked the amount of sunlight to the prevention of cancers other than skin cancers. So, the farther away from the equator, the more likely you are to getting cancer. It has been conjectured that this is due to vitamin D levels. A researcher (Dr. Michael Holick) did a survey in Boston and found that over half of the people tested were deficient in the active form of vitamin D during the Winter. Vitamin D also helps bone health, calcium absorbtion, and immune system function.
1) About one hour before you're going to go to sleep, expose yourself to low levels of light (preferably blue light). This will tell your body that it is almost time to sleep because the sun has gone down.
2) You must get exposed to bright light during the day. Preferably direct sunlight.
3) Set your lights on a timer. Have your light turn on just before you want to wake up.
4) Don't lay in your bed unless you are trying to o to sleep. Essentially just training your body and mind that your bed means sleep.
5) Depression can lead to problems sleeping, and the reverse can be true. So, this can lead to a downward spiral that can be very difficult to break.
6) Seasonal Affect Disorder (SAD) is where people get depressed as the days get shorter. This can easily be helped with the use of full-spectrum light therapy.
7) Try to keep a 24 hour regular cycle. Go to sleep and wake up at the same time each day.
8) Try to relax your mind and body. Yoga, meditation, etc. Remember that all sleep medications can be addictive (including alcohol), so be careful.
9) Sleep apnea can hinder good rest. Sleep apnea is where you stop breathing for short amounts of time while you sleep. It keeps you from getting deep sleep. It is related to snoring, but not everyone with sleep apnea snores. There are various remedies for sleep apnea.
10) A constant sounds source (a fan, a white noise generator, etc.) can give the mind something to focus on when trying to sleep. And can drown out sounds that might wake you.
11) A regular exercise routine can help keep your cycle.
TANGENT: One of the most important things, deals with your vitamin D production and use. The Vitamin D that you eat, in vitamins and milk isn't the active form of vitamin D. In order for the active form to be made, the inactive form has to travel to your skin and be exposed to ultraviolet light, ie sunlight. One expert says that everyone should get the equivalent exposure of 15 minutes of noontime sun on both arms and legs. Vitamin D doesn't relate directly to sleep, but has many other health effects. Researchers have linked the amount of sunlight to the prevention of cancers other than skin cancers. So, the farther away from the equator, the more likely you are to getting cancer. It has been conjectured that this is due to vitamin D levels. A researcher (Dr. Michael Holick) did a survey in Boston and found that over half of the people tested were deficient in the active form of vitamin D during the Winter. Vitamin D also helps bone health, calcium absorbtion, and immune system function.
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sprinkle:
very interesing. you're a squid, eh? Or was the sub comment for somone else? My bro in law is on the Dallas. if you are interested at all. thanks for the tips on the vino. i got a wine called Wrongo Dongo. the wine merchant sait it's really good. also got a cheap pinot noir. seem to be addicted to the stuff as of late. You could prolly bring that to a sushi rest. and they could do it for you-- BSS sauce is broiled spicy scallop sauce. Ebi is shrimp. just in case yr allergic to shellfish. enjoy.
hellany:
I work in a very small office...just me and my boss