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    EVWINGS   100,364
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Tips to help you get that beauty (and healthful) sleep

Saturday, February 02, 2013

When i went to the doctor last week, one of the things he added to my meds was to aid in sleep. i hate taking those kinds of pills unless absolutely necessary. By then I'm usually so tired I do sleep! But one of the problems with being bipolar is when in a "high" you can go days without sleep. If you've been around Spark long enough and checked out a lot of the articles, you'll know we all need our 6-8 hours of sleep to be healthy. My doctor also gave me a sheet of some of the causes for insomnia. To me, that seems negative, so I've changed the wording to give tips for getting better sleep if at all possible.


1. Going to bed at the same time each night, including weekends

2. Avoid daytime napping or limit it to 30 minutes or less with none after 3:00PM

3. Avoid a bad sleeping environment of too much noise or light

4. if you don't fall asleep right away, rather than sped time in bed while awake, leave the bedroom and try reading a little or listen to some soft easy music.

5. Be sure to get enough exercise

6. Don't use the television, computer, or smartphone in bed.

7. Use your bedroom for sleeping and/or sex only.

8. Try a warm bath, reading, or the soft easy music within an hour before bedtime.

The use of some medications and drugs may also affect sleep. Here is a list of possible contributors:

1. Alcohol or other drugs

2. Heavy smoking

3. Too much caffeine, especially late in the day

4. Getting used to certain types of sleep medications

5. Some cold medications and diet pills

6. Other medicines, herbs, or supplements prescribed by a health care provider or bought on your own

Physical, social, and mental health issues are something else that can affect sleep patterns, including:

1. Anxiety disorders

2. Bipolar disorder

3. Certain medical conditions, such as thyroid disease

4. Feeling sad or depressed. Often, insomnia is the symptom that causes people with depression to seek medical help.

5. Physical pain or discomfort

6. Stress, whether it is short-term or long-term. For some people, the stress caused by the insomnia makes it even harder to fall asleep. Work on reducing as much of that stress as is possible.

There are several things that can work against you that you cannot control. Some of these are:

1. working night shifts

2. breathing problems that cause you to sleep sitting up

3. working many hours a day ie 10 or 12 hour at a time shifts

4. A high stress job

If any of these four affect you, try your best to work with them rather than against them, especially getting as much stress as possible out of your life or try to leave that stress at work and not bring it home with you. Even with long hours or backward shifts, set your sleep time and stick with it. if you have to sleep during the day, darken your room with heavy curtains.

I hope some of these can help you if like me, you can fall asleep but then wake up after an hour or two and can't go back to sleep until just before time to get up. Not only does lack of sleep distract from your beautiful faces with those nasty dark circles, but it also interferes with your health and weight loss program.

For all my Buds, have a super Sunday and try to stay warm - or cool - depending on your location in the world.

Peace Love Hope
Ev



I saw some beautiful sunflowers blooming the other day. I hope the freezes didn't get them.
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  Member Comments About This Blog Post:

KLAD_COCKERS 2/5/2013 11:13AM

    This is a great blog about ways to get more sleep. I think one of the main culprits for a lot of people is smartphones and/or tablets. They're so portable that people don't think twice about using them in bed.

Here's hoping you get more rest!

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HIKETOHEIGHTS 2/5/2013 9:51AM

    I have noticed my food intake & activity level play the biggest role

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EJOY-EVELYN 2/4/2013 12:32AM

    You offer great suggestions! I've become much more a night owl with retirement. It took a while, but the official sleep challenge on SparkPeople got me back in sync with where I now get 7-9 hours of sleep six days a week (if not seven).

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JUDITH316 2/4/2013 12:10AM

    Keep up the great work, thanks for sharing, emoticon post emoticon

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CHERIRIDDELL 2/3/2013 11:01PM

    Sound advice

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DEBBIESTY 2/3/2013 7:44PM

    7. Use your bedroom for sleeping and/or sex only.


emoticon

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1CRAZYDOG 2/3/2013 3:20PM

    Great blog! I too am very hesitant to use meds unless it is an absolute necessity and then with the idea of getting off it if at all possible.

Good luck with the sleep.

HUGS

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PATRICIAANN46 2/3/2013 2:54PM

  Thank You for the great advice............ emoticon

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PEGGYO 2/3/2013 12:08PM

    emoticon Thanks

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MISSM66 2/3/2013 6:49AM

    very good tip,some of those things I don't do like smoking,drinking coffee, alcohol don't do and many more, but still have problem some times,thanks for sharing emoticon emoticon

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MUSOLF6 2/3/2013 6:46AM

    Thank you for sharing emoticon

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NEW-CAZ 2/3/2013 3:04AM

    I hope your sleep pattern returns to normal, I had no idea you had BP.
Sounds like you've taken on board loads of advice and are coping the best you can emoticon

Sleep well tonight Ev emoticon

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BLUE42DOWN 2/3/2013 2:16AM

    Waiting until you're so tired you can't avoid sleeping definitely doesn't sound like the healthiest solution. Makes me think of the fact that by the time you feel thirsty enough to drink water, you may already be dehydrated. We definitely have a hard time "catching up" when we're missing adequate sleep. It's hard on the body to sleep 12+ hours, but that's what we would need to make up for nights of less than 6 hours.

Hope you're able to apply some of those tips and get your sleep more under control.

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HEALTHYLADY12 2/2/2013 11:50PM

    Girl Caffeine and anxiety are my triggers. You have BP?

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