Sleep 101 @sleepplus-blog - Tumblr Blog

when you’re really tired but you can’t fall asleep

(but actually though - studies of humans and other species have shown that you will indeed die if you go long enough without sleep. Some humans have a rare genetic condition called fatal familial insomnia where they eventually become unable to fall asleep and die. Not to scare you or anything - a few nights of sleep deprivation are not going to come anywhere near killing you - but it is important to do whatever you can to ensure you have a comfortable sleeping environment and set aside adequate time to sleep. It’s often easier to get to sleep if you have a routine of going to bed and getting up at consistent times.)

#insomnia #sleep problems #fatal familial insomnia #sleep #sleep tips #sleep advice #sleepplus #sleep 101 #guess I'll die meme #memes #trivia

As the weekend approaches, here are some helpful tips to practice good sleep hygiene! Consistent wake-up and sleep times are essential to a regular sleep cycle. A lot of young adults often disrupt their sleep cycles during the weekend by staying up extremely late and as a consequence, waking up late in the day. This shifts the entire sleep cycle and can often be difficult to recover from. It’s like having to fix a 1 to 2 hour jet lag at the start of every week.

#sleep #sleeping in #weekend sleep #sleep101 #sleep hygiene

Insomniacs know this feeling all too well

Some tips if your brain loves to do this right as you go to bed:

Write down the things that are bothering you or that you want to remember to do

Try doing meditation exercises, such as the “body scan” where you focus your attention on one part of your body at the time, noting any tension you may feel, and gradually make your way across the entire body

If it feels like a long time has passed and you still can’t fall asleep, get up and move out of your bed to do something relaxing. (Try to resist the urge to look at the clock since it can provoke more anxiety if you start trying to calculate how much sleep you’re not getting...)

If possible, consider seeing a mental health professional who could help you with therapy such as cognitive-behavioral therapy for insomnia (CBT-I) or consider trying antidepressants or anxiolytics. A lot of the well-known sleep drugs such as Ambien only put you into a state of sedation, not real sleep.

#insomnia #anxiety #sleep problems #can't sleep #sleepplus #sleep 101 #sleep tips #racing thoughts #cognitive behavioral therapy #cognitive behavior therapy #memes #sleep memes #meditation #sleep advice

Technology is becoming increasingly prevalent in the modern world, so much so that it’s even invaded our night time sleep routine!

To get a better night’s sleep, we should stop using electronic devices as our bedtime approaches. How have your habits changed with the introduction of computers and cell phones?

#sleep #technology #electronics #bedtime

You (probably) don’t get enough sleep. Most people today don’t; it’s gotten to the point that agencies such as the the CDC have deemed sleep deprivation an epidemic and a public health problem. It’s easy to let a lot of time pass if you’re on tumblr, but do try to make yourself log off and prepare to sleep.

#sleep #sleepplus #sleep tips #persona 5 #morgana #morgana (persona 5)#mona #mona (persona 5)#strange creature

Did you know that drinking alcohol affects your sleep architecture? Alcohol not only suppresses REM sleep, but also causes you to wake up more during the night, even though you may not remember. That's often why people feel so bad the next morning after drinking; it's because they didn't get enough quality and quantity of sleep.

So next time you are looking for a good night of sleep, definitely don’t drink before!

#alcohol #sleep #sleep 101 #sleep architecture #night awakenings #goodnight #sleepwell

Even if you don’t feel you’re too tired or think you’ve gotten used to sleeping a certain amount of hours, studies using objective measures such as the psychomotor vigilance task have shown that people who aren’t getting enough sleep have lapses in attention and don’t learn as well relative to people who are getting at least 8 hours a night. ~the more you know~

#you know what I'm just gonna say it #memes #sleep #sleep 101 #sleepplus #you know what meme #I'm just gonna say it meme

Some cutting edge research for this fine Sunday morning

Did you know that scientists may be able to boost your memory? By applying a current during your deep NREM SWS sleep, it has been shown that people are consolidating more of their memories. This could potentially be used to treat many sleep and memory related problems like Alzheimer's disease.

#sleep #sleep101 #enhance memory #boost memory #dcs #nrem #sws #sleep research

tfw you’re an insomniac

it’s best to not compulsively check your clock or worry about whether you’ll be able to get enough sleep - of course, easier said than done... but if you find you still can’t fall asleep after half an hour, try getting out of bed and doing something relaxing, like sitting in a dimly lit area and reading, until you feel more tired. this recommendation comes from cognitive-behavioral therapy for insomnia, which is one of the most effective, empirically validated treatments for sleep problems.

#insomnia #cognitive behavioral therapy #cognitive behavior therapy #sleep #sleep tips #anxiety #sleep 101 #sleepplus

When faced with a tough problem, people are often told to “sleep on it”

Sleep and creativity are often linked as sleep could help gain insight to a problem. In the past, many famous people have attributed their work to sleep including Marry Shelley for her book Frankenstein, Dmitri Mendeleev who dreamt about the structure of the periodic table, and Thomas Edison who was an avid power napper.

#sleep #creativity #sleeponit #sleep101

You’re definitely not the only one who has trouble getting up in the morning.

The practice of making people wake up at a specific time every morning is actually a pretty recent historical development. It was relatively uncommon until industrialization, when factory owners wanted to have their workers start work at the same time each day.

Not only is it unpleasant for people to be jolted out of sleep by their alarm clocks, it can actually be harmful to health, since some research has indicated that making yourself wake up could be associated with higher rates of cardiovascular disease. It’s too bad that we have school and work obligations. If left to their own devices and allowed to get as much sleep as they need (talk about living the dream), people will actually fall into fairly consistent patterns of waking up each day, which could actually make alarm clocks unnecessary. But of course, most people don’t get enough sleep or have the leisure to get up whenever they like.

#squidward sleeping #squidward #spongebob squarepants #spongebob #memes #spongebob memes #sleep #sleep 101 #sleep tips #trivia #sleepplus

Ever wondered how caffeine works to give us that energy boost?

Caffeine blocks the chemical adenosine signal from reaching your brain. Adenosine is a chemical that builds up in our bodies while awake; we dissipate adenosine during sleep and while we are awake, adenosine builds up. When we intake caffeine, the adenosine signals are blocked so adenosine levels seem lower than they actually are. In this way, we we trick our brain into thinking that we have been awake for less time than we actually have, making us feel less tired.

#coffee #life #caffeine #sleep #sleep101 #adenosine

Do you tend to fall asleep while studying? Lucky for you, sleeping can improve your memory. Even a 5-minute nap has been found to improve memory of a list of words relative to staying awake (see this study). Getting more sleep is even better, though - so do try to go to bed at a reasonable hour.

#knowledge is power #sloth meme #memes #sleepplus #sleep 101 #sleep #sleep tips #napping #studying #students #memory #learning

Feeling sleepy in the afternoon? Don't worry, you're biologically wired to do so!

Many people think that this sleepiness is attributed to a huge lunch. However, it's been shown in the past that humans are biphasic sleepers - we sleep for a long period throughout the night, and again for a shorter time in the mid-afternoon. There's a hardwired dip in alertness in the middle of the day, hence sleepiness. However, in the recent industrialized world, we are slowly transitioning and being programmed to stay awake throughout the whole day.