Sometimes afternoon naps can be helpful, as long as they are short. Studies show that an afternoon nap should only be 30-60 minutes in duration. Any longer than this, then we are at risk of falling into a deep sleep which can give us difficulties falling asleep later at night. For those that suffer insomnia, afternoon naps are not useful as they can make getting to sleep harder.
Stay tuned for a video coming soon over on drnora.com for getting the perfect night’s sleep.
If you have any concerns about your sleeping pattern please pop by and see me in clinic.
In today’s episode of Dr Nora, I take you through our sleep cycle and discuss how to get that perfect night’s sleep.
WHY SLEEP?
Whilst we sleep, many important functions are taking place. Our immune system is working hard to regenerate and repair any issues. Our brain is busy preparing pathways to aid learning. A good rest is also important for our heart health and metabolism
WHAT MAKES US SLEEP?
Our sleep is controlled by two interacting systems. The first is the homeostatic sleep drive process which determines how long we have been awake for and ensures we feel sleepy and vice versa whilst we are asleep allowing us to wake up. The second system is our internal body clock or Circadian Rhythm which controls our sleep, body temperature and hormones. This is in tune with the natural sunrise and darkness giving us our normal pattern of sleep.
SLEEP HYGIENE
As doctors we often refer to someone’s “sleep hygiene" - these are habits that can help you to get a good night’s sleep. Here are a few tips:
- Know your body clock - sleep at set times to ‘program’ your body
- Look at your sleeping environment - is the bed comfortable, are you distracted by the tv?
- What are you consuming before bed? Caffeine keeps us awake.
WHAT CAN I DO?
Aside from looking at the factors above and making modifications as needed, you may wish to try mindfulness or relaxation techniques that may help to alleviate any stress or worry so that you can fall asleep. You may benefit from individual psychological help which can be arranged through your doctor.
I hope you enjoyed this video and as always if you have any questions or comments please drop me in a line.
Calling all Australians 🇦🇺 In 2018 we spent 5.9 billion hours on social media. Whilst this is a great platform for getting inspiration and communicating with loved ones, it’s also having a detrimental affect on our mental health.
Research has shown that social media can impact our self esteem, affect our sleep, change our human interaction and make us unhappy.
So next time you feel like checking Snapchat, Instagram or Tinder, pause and take a look out the window, there’s a whole world out there to be discovered.
Having a decent night’s sleep is vital for staying healthy. Poor sleep can affect your mood, weight, immune system and cardiovascular health just to name a few.
If you struggle sleeping there’s plenty of help at hand, stop by my clinic today for professional medical advice.
