So I’ve been more tired recently, even with the abnormally warm temperatures I just feel lethargic ya know? I remembered there a was a reason behind this but since I learned that back in grade school probably I’ve forgotten. But Google found the answer pretty quick for me:
The shortness of winter days disrupts your circadian rhythms, the processes that control your sleep and waking cycles. Reduced sunlight also slows the production of two brain chemicals called melatonin and serotonin, both of which play a role in sleep regulation.
Read more: Why are we so tired in the winter? | Answerbaghttp://www.answerbag.com/q_view/1869530#ixzz1j3wXKIaE
Huh that reminds me, lack of sunlight lack of vitamin D so make sure you take some extra during the winter with your vitamins.
Here are some facts:
- According to The National Sleep Foundation 3-5 year olds need 11-13 hours of sleep (wowzers) 6-12 about 10-11 hours of sleep and 12-17 or so still need 9 hours of sleep. Only adults need the 7-9 hours of sleep a night we hear so much about.
- When we sleep our body is doing muscle repair, memory consolidation and release of hormones regulating growth and appetite.
Hints for a good nights sleep:
- If you wake in the middle of the night and you do not fall back asleep within 15-20 minutes, you should get out of bed, go to another room and engage in a relaxing activity such as listening to music or reading. Return to bed when you feel sleepy. Avoid watching the clock.
- Maintain a regular bed and wake time to ensure a good sleep pattern is maintained.
- Refrain from eating 2 hours before bedtime. Your metabolism slows during sleep so this will give your stomach time to digest your most recent meal before it slows down during the night.
Tricks for a good nights sleep
- Trick your brain: Use your bedroom only for sleeping. It is best to keep work materials, computers and televisions out of the sleeping environment. This strengthens the association between bed and sleep.
- Trick your body: Make sure your sleeping environment is cool, quiet and dark.
Hints and tricks found on Fisher and Paykel Heathcares website.
2 comments on “Sleep: Facts, Hints and even a few Tricks”
And here I was blaming the dog for my lack of sleep, LOL!
From time to time I will also use Melatonin to help me sleep when I am having anxiety issues. (But this is because I don’t need a regular anxiety med and my doctor said it’s okay for occasional use). Works well and doesn’t leave me groggy.
My sleep has actually been better too since I changed my eating and exercise habits. Rarely need those afternoon naps anymore!
My sleep has gotten better now that I’ve readjusted back to Tokyo time but Ellie’s is still out of whack. Thankfully, she still gets naptime at school and it gives her a chance to make up lost sleep but I’d rather her get more of it at night!