![]() ![]() ![]() This involves going to bed only when you are sleepy, getting out of bed if you cannot sleep, and using your bed only for sleep and sexual activity. Stimulus control therapy helps you have a regular sleep-wake cycle so you can link being in bed with being asleep.Your sleep time can be increased when you start to sleep better. With time, this helps you sleep better when you go to bed. Sleep restriction therapy gives you a specific amount of time to spend in bed, even if you are not able to sleep during this time.Sleep education helps you learn good sleep habits.Relaxation or meditation therapy teaches you how to relax and fall asleep faster.Cognitive therapy helps you feel less nervous about not being able to sleep.CBT-I can be done by a healthcare provider, nurse, or therapist you can do it in person, by telephone, or online. This is usually recommended as the first treatment option for long-term insomnia and can be very effective. Cognitive behavioral therapy for insomnia (CBT-I)ĬBT-I is a 6- to 8-week treatment plan to help you learn how to fall asleep faster and stay asleep longer. This therapy helps improve the position of your tongue and strengthens the muscles that control your lips, tongue, upper airway, and face. Orofacial therapyĮxercises for your mouth and facial muscles, also called orofacial therapy, may help treat sleep apnea in children and adults. Ask your healthcare provider before using light therapy if you have an eye condition or use medicines that make you sensitive to light. Side effects of light therapy may include agitation, eye strain, headaches, migraines, and nausea. This method may be used to help treat advanced sleep-wake phase disorder, shift work disorder, and jet lag disorder when you travel west. To move your sleep and wake times later, use the light box late in the afternoon or early in the evening.This method may be used to help treat delayed sleep-wake phase disorder, irregular sleep-wake rhythm disorder, and jet lag disorder when you travel east. This may also help reduce daytime sleepiness. To move your sleep and wake times earlier, use the light box when you wake up in the morning. ![]() Light therapy may help adjust the amount of melatonin your body needs to make to reset your sleep-wake cycle. Light visors and light glasses may also be effective. Light therapy involves sitting in front of a light box, which produces bright light similar to sunlight. Talk to your healthcare provider about over-the-counter and prescription medicines that may be disrupting your sleep (for example, some cold and allergy medicines).Your healthcare provider may also recommend other ways to relax, including massage therapy, meditation, or yoga. For example, read a book, listen to soothing music, or take a hot bath. Learn new ways to manage stress. Follow a routine that helps you wind down and relax before bed.This may help you sleep longer without having to use the bathroom. Limit how much fluids you drink close to bedtime.Eat meals on a regular schedule and avoid late-night dinners.Avoid naps, especially in the afternoon.Exercising close to bedtime can make it harder to fall asleep. Get regular physical activity during the daytime (at least 5 to 6 hours before going to bed).This makes it more likely that you will wake up during the night. Although alcohol can make it easier to fall asleep, it can cause you to have a sleep that tends to be lighter than normal. Avoid caffeine, nicotine, and alcohol close to your bedtime.Learn more tips to help you get good-quality sleep and prevent problems over time. This can be challenging for new parents or shift workers. If you can, avoid night shifts, a schedule that changes, or other things that may disrupt your sleep schedule. Go to sleep and wake up around the same time each day, even on the weekends.Avoid watching TV or looking at electronic devices, as the light from these sources can disrupt your sleep-wake cycle. Make your bedroom sleep friendly. Sleep in a cool, quiet, dark place.To improve your sleep habits, it also may help to: With enough sleep each night, you may find that you're happier and more productive during the day. First, make sure that you give yourself enough time to sleep. You can take steps to improve your sleep habits. ![]()
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