Sleep has a major effect on your health. Lack of restful sleep impacts the cardiovascular system, obesity, depression, memory problems, learning difficulties and reaction times. Center for Sleep recommends 8 hours of sleep for adults.
Taking 15-20 minutes to fall asleep is normal, more than that check the following:
- Are you comfortable? Bedding, noise, light, anxiety, and shutting “off “your brain?
- Circadian rhythm is set by your body. Consistency in timing is important.
- Hormone Level. Your body automatically releases Melatonin, and is produced by your body as a response to darkness.
- Discontinue all electronics when going to bed to fall asleep.
- Nocturia is getting up multiple times at night to go to the bathroom. Limit fluids, especially caffeinated and alcohol, check with MD as may be a drug reactions.
- Obstructive Sleep Apnea affects 30 % of male and 10% – 20 % of females is blocking of upper airway causing changes in memory, decision making skills and behavior.
- Keep a Schedule
- Relax and set mood with a dark, comfortable , quiet bedroom.
- Limit Naps and Exercise regularly.
- Relax before bedtime without electronics, caffeine or a heavy meal.
- Avoid Confusion using your bed for sleeping not a remote work space.
Try all the above and contact MD if needed. Take Charge: Be your Best Healthy Self.