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lifestyle patterns such as excessive nighttime drinking; sleep apnea increasing obstructive airway resistance. Obstructive sleep apnea sufferers have been shown to have increases in renal sodium and water excretion that are mediated by elevated plasma atrial natriuretic hormone (ANH) levels.
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That means cutting out work, study, and even watching stressful movies, sports or the news two hours before bedtime to get yourself into a more relaxed state of mind. In addition, exercise, which ...
The study found participants who spent more than 60 minutes using their smartphones at bedtime were 7.4 times more likely to have poor sleep quality than participants who spent less than 15 minutes. [159] Overall, internet usage an hour before bedtime has been found to disrupt sleeping patterns.
Sleep hygiene is a behavioral and environmental practice [2] developed in the late 1970s as a method to help people with mild to moderate insomnia. [2] Clinicians assess the sleep hygiene of people with insomnia and other conditions, such as depression, and offer recommendations based on the assessment.
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Committing to a consistent bedtime; Committing to a consistent wake-up time; Avoiding staying in bed while awake for a longer time period than ideal for going to sleep. A recommended practice is relaxing elsewhere, such as by sitting, then returning to bed when one is more likely to sleep. Stimulus control - limit stimulation before bed
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