How to Overcome Sleep Disorder?(Some key points that you should try)

 

How to Overcome Sleep Disorder?(Some key points that you should try)

• 1 in 3 Americans have trouble falling asleep at night due to various factors such as chronic pain, nicotine usage, hormonal changes, pregnancy and menopause, medication, sleep apnea, or mental health issues.

• Many sleep tips found on the internet are not scientifically backed or effective solutions for sleep problems.

• Sleep medicine specialist Dr. Keisha Sullivan confirms or debunks common sleep tips seen online.

• Keeping the bedroom temperature between 60-67 degrees Fahrenheit can help lower body temperature and promote better sleep.

• The claim that red lights help produce melatonin lacks scientific backing, while exposure to blue light before bedtime can disrupt sleep.

• It's advisable to associate your bedroom exclusively with sleep to establish a good sleep routine and train your body to recognize cues for falling asleep.

• Recommendations include avoiding eating three hours before bed, working two hours before bed, and using your phone one hour before bed.

• Taking warm baths or showers before bed can help lower core body temperature and aid in falling asleep.

• The military method, involving progressive muscle relaxation, may help individuals fall asleep quicker.

• Drinking tart cherry juice, which naturally contains melatonin, is approved as a sleep aid.

• Sleeping on your stomach is not recommended, with side sleeping being the best position. Sleeping on your back can be problematic, particularly for those with sleep apnea.

• Breathing techniques like the 4-7-8 method can benefit individuals trying to fall asleep.

• Magnesium, whether through supplements or magnesium-rich foods, may improve sleep quality, although more research is needed.

• Additional tips include eating protein-rich foods, wearing socks in bed to regulate core body temperature, creating an ideal sleep environment, and journaling before bed to calm racing thoughts.

Key Takeaway:
The internet is filled with sleep advice, but not all of it is scientifically backed. Sleep medicine specialist Dr. Keisha Sullivan confirms some common sleep tips, such as maintaining a cool bedroom temperature and avoiding blue light before bed, while debunking others, like the claim that red lights help produce melatonin. A good sleep routine, proper positioning, breathing techniques, and considering magnesium as a sleep aid are among the recommendations. It's important to be cautious of viral sleep hacks and seek expert advice for effective sleep solutions.