Sleep Physiology Sleep Disorders and Sleep Deprivation NCBI Bookshelf


In most cases, you find writers asleep with their monitor screens and phones on. This can prove to be very disrupting since the light emanating from the screen keeps them awake for a longer period of time and also works towards destroying the sleeping environment. When you want to get good ideas and reflect on the things that you may have learned earlier in the day, it is important to get a good shut-eye without having any form of distractions. Remember, when you leave such devices on, you may also receive calls and messages that will only disrupt your sleep further. For most adults, at least seven hours of sleep each night is needed for proper cognitive and behavioral functions. An insufficient amount of sleep can lead to serious repercussions.

For instance, sleep deprivation increases levels of ghrelin and decreases levels of leptin. Ghrelin is a hormone that makes us feel hungry while leptin makes us feel full. The effect of sleep on weight gain is believed to be affected by numerous factors, including hormones and motivation to exercise .

Prioritizing sleep may be a key way to improve your relationships with others and help you become more social. Plus, those who are chronically sleep-deprived are more likely to withdrawal from social events and experience loneliness . Sleep plays a key role in the regulation of our central nervous system. In particular, it’s involved in the stress-response systems known as the sympathetic nervous system and the hypothalamic-pituitary-adrenal axis .

Particularly if you’re a side sleeper—or if you suffer from back, shoulder, and neck pain—a body pillow can be a lifesaver when it comes to getting your recommended 7-8 hours a night. Hot tea is a soothing, calming drink, and there are many herbal types that have shown in studies to help people relax and fall asleep more easily. Some like skullcap, lemon balm, and chamomile help to ease muscle tension as well as calm you down so sleep comes more easily.

We are always looking to grow our network and we would enjoy receiving multiple guest posts provided the writing is excellent and the topics are of interest. We are now accepting guest posts from bloggers who would like to increase their reach within the sleep and health related niches. A person’s eyes move rapidly from side to side with eyelids closed during this stage, and heart rate and breathing increase. A person usually spends only 5% of their total sleep time in stage 1, which typically lasts several minutes at a time. The body cycles through each stage around four to six times over the course of a night. is accepting guest posts from blogs/bloggers who would like to increase their reach within sleep, health and energy related fields.

By submitting this form, you agree to the terms and conditions of the Healthgrades User Agreement and Privacy Policy and may opt out at any time. Use of this website and any information contained herein is governed by the Healthgrades User Agreement. The content on Healthgrades does not provide medical advice. Always consult a medical provider for diagnosis and treatment. Nutrition Tips to Improve Your Sleep If you eat certain types of food before going to sleep, you might have an easier time drifting off. 10 Causes of Middle-of-the-Night Insomnia Everyone encounters a bad night of sleep now and again.


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If you want to be a better writer, working a ton of hours and skimping on sleep isn’t a good plan. Here are five dreamy ways to improve sleep and be a better writer. If you’re struggling to be a better writer, you might be quick to criticize your level of talent, experience, education, skills, or creativity. Sleeping difficulty is when you have trouble sleeping at night.

The other half were asked to write down tasks they’d completed earlier that day and in the previous few days. Though individual needs vary, most research suggests that you should get between 7 and 9 hours of sleep per night for optimal health. If you’re having trouble sleeping, don’t risk the side effects or serious health risks of sleeping pills. Writers are creative folks, and need their sleep to keep their brains sharp. A 2010 study found that sleep, especially deep REM sleep, improved memory and creativity.

And I’m finding it difficult to arise at 6 am, even in summer when it’s nice and bright outside. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep. Problems clearing your head at night can also stem from your daytime habits.

If you don’t fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Repeat as needed, but continue to maintain your sleep schedule and wake-up time. For the 40% of Americans who have trouble falling asleep at least a few times a month, Scullin says that writing a to-do list is certainly something worth trying.