Tags: sleep | circadian | mind health
OPINION

Sleep Well for Better Mental Health

Dr. Small By Thursday, 11 August 2016 04:41 PM EDT Current | Bio | Archive

Restful sleep is essential to maintaining mind health, but it’s not always possible to avoid sleep interruptions when we travel or change our clock settings in the spring and fall.

Here are a few tips to help minimize sleep disruptions that challenge our need for circadian brain rest.

• When it is time to reset the clock, prepare by retiring a bit earlier several days before resetting the clock forward in the spring. In the fall, anticipate the “fall back” time change by retiring later in anticipation of the clock reset.

• Whether you’re traveling or adjusting to seasonal time changes, avoid becoming sleep deprived by getting 7 to 8 hours each night. Older adults may need less to feel rested.

• Light exposure from the sun can help you stay awake during the day. If you find yourself feeling sleepy in the afternoon, try taking a walk outdoors rather than a nap inside. Also, at bedtime, be sure to minimize light exposure, not just from lamps but from computers, tablets, and TV sets.

• Avoid drinking beverages before bedtime, especially those with caffeine.

• Make sure you have a bedtime routine that helps you settle down, such as reading a book or listening to calming music. Practicing relaxation or meditation methods can also be very effective in helping people settle down and get to sleep quickly.
 

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Dr-Small
Restful sleep is essential to maintaining mind health, but it’s not always possible to avoid sleep interruptions when we travel or change our clock settings in the spring and fall.
sleep, circadian, mind health
227
2016-41-11
Thursday, 11 August 2016 04:41 PM
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