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Image credits: justin_agustin 2. Breathe Deeply. Deep, measured breathing is essential. Take a long, slow breath in, and exhale even more slowly. With each breath, consciously release any ...
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Getting a good night's sleep can be a little more challenging amid the hype of the holidays. With changes in routine, diet and potentially time zones, quality sleep could be difficult to come by ...
For people with insomnia who spend a significant amount of their time in bed awake, feeling anxious and irritated, sleep restriction therapy can help boost their sleep efficiency, making the bed a ...
Sleep hygiene studies use different sets of sleep hygiene recommendations, [15] and the evidence that improving sleep hygiene improves sleep quality is weak and inconclusive as of 2014. [2] Most research on sleep hygiene principles has been conducted in clinical settings, and there is a need for more research on non-clinical populations. [2]
A hot bath before bed may improve the quality of sleep. The daily sleep/wake cycle is linked to the daily body temperature cycle. For this reason, a hot bath which raises the core body temperature has been found to improve the duration and quality of sleep. A 30-minute soak in a bath of 40 degrees Celsius (104 °F) – which raises the core ...
Some sleep specialists recommend biofeedback as well. [2] Usually, several methods are combined into an overall treatment plan. [3] Currently no treatment method is recommended over another. [4] CBT-I has been found to be an effective form of treatment of traditional insomnia, as well as insomnia related to or caused by mood disorders or PTSD.
Here are all the sneaky things that are messing with your sleep, and how to get a better night's rest. ... Smartwatches and sleep trackers monitor your sleep by tracking movement and heart rate ...