How to Get a Better Night’s Sleep…
Do Keep Reading down the page!!! Tips and Insights await you J
ASK YOURSELF, ‘ARE YOU SLEEPY?’
This simple question is the best way to determine if you’re getting adequate sleep. If you often feel tired at work, long for a nap or fall asleep on your morning or evening commute, your body is telling you that it’s not getting enough sleep. If you’re getting seven or eight hours of sleep a night but still feeling tired and sleep-deprived, you may be suffering from interrupted sleep or a sleep disorder and may need to talk to a doctor and undergo a sleep study.
Sleep Habits
The first step toward better sleep is better “sleep hygiene” – daily habits that train your body for sleep.
'How' you sleep matters
https://www.stuff.co.nz/life-style/well-good/teach-me/91598733/What-your-sleeping-position-says-about-you
The science of sleep has begun to show clear links between lack of sleep and a raft of different ailments - including Alzheimer's disease. "There really is not a single tissue or organ of the body or process of the mind that doesn't depend on sleep, and doesn't implode when you don't get enough," says Walker.
READ MORE:
* How much sleep do you need?
* Dr Libby: Five ways to improve your sleep
When looking after my Don, the four hours of sleep were Not Enough. This went on each and every day and for quite literally Years and Years. Small wonder that Carers "Burn Out". Besides, sleep dispenses a multitude of health-ensuring benefits. "Why We Sleep" by Matthew Walker ANF 612.821 WAL is an eye-opener!
"Our ability to learn, memorize, and make logical decisions and choices, servicing our psychological health, sleep recalibrates our emotional brain circuits, allowing us to navigate next-day social and psychological challenger with cool-headed composure. Even your dreaming is a consoling neurochemical bath that mollifies painful memories and a virtual reality space in which the brain melds past and present knowledge, inspiring creativity." So... do try and make it a point to have those restorative hours as often as possible. Yes, I know Caring becomes 24/7 as the years stretch out, but if we don't retain Our Health, who then will look after our loved one? It's Not Selfish... NO, it's Essential for your loved one - and for YOU.
Walker's new book, Why We Sleep: The New Science of Sleep and Dreams, has been among the top 10 bestsellers in Britain for nine weeks. It drives home an unwelcome message - that hardly any of us get enough sleep and we're doing ourselves damage as a result. 2017
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Poor Sleep Linked with Future Amyloid-β Build Up
Accumulation of the protein was more likely to be found in the brains of people who slept less well years earlier, according to a new study. Abby Olena Sep 11, 2020
There’s evidence in people and animals that short-term sleep deprivation can change the levels of amyloid-β, a peptide that can accumulate in the aging brain and cause Alzheimer’s disease. Scientists now show long-term consequences may also result from sustained poor sleep.
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A range of sleeping problems are associated with a large majority (about 96%) of the people suffering from Parkinson’s disease (PD) and unless they are recognized and tackled effectively, they can give rise to serious consequences. Often the sleep disorders are an early indicator of this impending neurodegenerative disorder, even before the appearance of motor symptoms, and can manifest as restless sleep, nightmares, vivid dreams, acting out dreams during sleep, and excessive daytime sleepiness. These sleep-related problems can affect the quality of life in PD patients, resulting in fatigue, poor attention, memory deficits, and predisposition to accidents.
No matter your age or physical ability, there are steps you can take to keep the mind and body active. Despite the efforts of researchers around the globe, there is currently no known cure for dementia. However, there are things you can do to help slow the progression, alleviate the symptoms or even reduce your likelihood of getting the disease in the first place.
www.dementiadaily.org.au/healthy-starts-here/
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In early July 2017, the Alzheimer’s Association International Conference (AAIC) was held in London, bringing together a consortium of dementia researchers from around the globe. Of interest at the AAIC this year, were several new research studies linking sleeping disorders with Alzheimer’s disease.
While it isn’t new to suggest that sleeping disorders are linked with Alzheimer’s disease, this new research has added weight to the finding after analysing data from close to 800 participants from the Alzheimer’s Disease Neuroimaging Initiative (ADNI). This database contains brain scans, cognitive assessments, biomarkers, and demographic information from people with Alzheimer’s disease patients, individuals with mild cognitive impairment (MCI) and control groups.
Of specific interest in their study, the American based researchers were looking at the potential effects of sleep disordered breathing and Obstructive Sleep Apnoea on brain health, particularly in those diagnosed with either MCI or Alzheimer’s disease.
https://www.dementiadaily.org.au/a-good-nights-sleep-important-for-brain-health/
MANAGE YOUR CLOCK
Like most creatures on earth, humans come equipped with a circadian clock, a roughly 24-hour internal timer that keeps our sleep patterns in sync with our planet. At least until our personal habits get in the way.
Here are the key factors that matter for your “sleep hygiene”:
- Bedtime: Go to bed at about the same time every night, including weekends.
- Don’t Sleep In: Keep your wake-up time consistent. Don’t sleep in on the weekends.
- Naps: Avoid naps. If you must take a nap, set the alarm so you don’t sleep for more than an hour. Don’t take a nap after 3 p.m.
- Keep to a Schedule: Schedules aren’t just about bedtime and wake-up time. It also means eating your meals, taking medications, exercise and even watching television should occur about the same time every day to keep your body clock in sync.
- Avoid Screens: Turn off the tablet, the television and the phone. The blue light in your screen has the same effect on your brain as sunlight, which means it wakes you up just when you want to be drifting off.
- Think Spa Bedroom: Make your bedroom a pleasant, peaceful and relaxing getaway. Get rid of exercise equipment, televisions, small children, etc.
- Beds Are for Sleep and Romance: Don’t use the bed for watching television, talking on the phone, doing homework or eating and drinking.
- Work Out Early: Strenuous exercise is not a good idea right before bedtime. Try yoga.
- No Night Eating: Don’t eat meals close to bedtime and avoid evening and late night snacking. If your body is churning through a big meal, it’s certainly not going to get the rest it needs. And if you’re overweight or prone to digestion problems, you’re likely to experience painful heartburn and reflux if you binge too close to bedtime.
- Catch Some Morning Rays: Sunlight keeps your internal clock ticking. Go outside as soon as you wake up and spend at least 15 minutes in the morning sun. (And if it’s a hot sun, use sunscreen.)
- Keep It Cool: Cool bodies sleep better, but most people keep their bedrooms too warm at night, which can interfere with sleep. Taking a hot bath before bedtime is a good idea, because once you get out of the bath, your body cools down more quickly, which will help you drift off to sleep.
This is the Best Information I have found yet that is Actually Incredibly Useful. This is just a small excerpt. Do click on the heading "How to Get a Good Night's Sleep" to Really Benefit. We are Deeply Grateful that this information is freely available and can be accessed at any time. Especially when YOU Need a Good Night's Sleep!!!