Headache From Lack Of Sleep Cure
Migraine headache treatment – Migraine headaches tend to be more severe than tension headaches, so treatment is a little more aggressive. If you have a migraine, the following prescription and OTC medications may alleviate your symptoms:
- Pain relievers such as aspirin (Bufferin), acetaminophen (Tylenol), ibuprofen (Advil), and naproxen (Aleve) may ease mild migraine pain. Medications that are specifically designed for migraines combine caffeine with aspirin, such as Excedrin Migraine, and may be helpful for moderate migraines.
- Indomethacin can relieve migraine pain and is available as a suppository, which can be helpful if you’re too nauseous to take oral medication.
- Triptans can help block pain pathways in the brain. They do this by binding to serotonin receptors, decreasing blood vessel swelling. This type of medication is available as a prescription pill, nasal spray, and injection. Treximet, a single-tablet dose of triptan and naproxen, is very effective at reducing migraine symptoms in most people.
- Ergots are a type of medication containing the drug ergotamine and are often combined with caffeine. This combination eases pain by constricting blood vessels. They are effective at reducing migraine pain lasting for more than 48 hours and are most effective when taken right after symptoms begin. Dihydroergotamine (Migranal) is a type of ergot medication that tends to have fewer side effects than ergotamine.
- Anti-nausea medications such as chlorpromazine (Thorazine), metoclopramide (Reglan), and prochlorperazine (Compazine) can help.
- Opioid medications, including those that contain narcotics like codeine, are often used to treat migraine pain in people who can’t take triptans or ergots. These medications tend to be habit-forming and aren’t recommended for long-term use.
- Glucocorticoids such as prednisone and dexamethasone can provide some pain relief.
The following medications may prevent headaches in people who have migraines that last 12 or more hours four or more times a month:
- Beta-blockers, which decrease the effects of stress hormones in the body, can prevent migraines.
- Calcium channel blockers, often used to treat high blood pressure, may prevent migraines that cause vision problems.
- Another medication often prescribed for high blood pressure, lisinopril (Prinivil, Zestril) may reduce the length and intensity of migraine headaches.
- The tricyclic antidepressant amitriptyline can prevent migraines, and another depression medication called venlafaxine may also reduce migraine frequency.
- Anti-seizure drugs may reduce migraine frequency.
- Injections of Botox into areas of the forehead and neck may help treat chronic migraines in adults. These injections may need to be repeated in three months.
- Erenumab-aooe (Aimovig) blocks the activity of a specific type of molecule involved in causing migraines. This medication can be injected once a month to help reduce migraines.
Here are a few things you can do to manage your tension headaches at home:
- Reduce your stress levels through exercise, relaxation techniques, or therapy.
- Apply a hot or cold compress to your head for 5 to 10 minutes at a time. This can help ease pain.
- Try acupuncture or massage.
The following may also help alleviate migraine symptoms at home:
- relaxation techniques
- rest in a dark, quiet room when you feel a headache coming
- application of a cool compress to the back of your neck and gentle massage of the painful areas on your forehead
- cognitive behavioral therapy
- supplements, including vitamin B-2, coenzyme Q10, and magnesium
One of the easiest ways to prevent headaches is to maintain a healthy sleep schedule. Here are 10 tips to maintain good sleep hygiene:
- Regular exercise can help you get a good night’s sleep. But exercising too close to bedtime can keep you up at night. Try to exercise at least three hours before bed.
- Eat lightly at night. This can help you avoid indigestion or an unexpected energy rush that will keep you up.
- Sleep on a schedule. Going to bed and waking up at the same times every day can help your body get enough sleep and wake up feeling more rested.
- Make sure you get enough light during the day. A lack of light can make you feel more tired and can interrupt your wake-sleep cycle.
- Avoid stimulating substances like alcohol, nicotine, and caffeine four to six hours before bedtime. These can keep you awake at night and ruin your sleep.
- Make your bedroom optimal for sleeping by keeping it dark, cool (but not cold), quiet, and comfortable. Shop our expert-verified products for achieving deeper sleep.
- Remove anything from your bedroom that might interrupt your sleep or make you stressed before bed. This includes electronics like TVs, work materials, and computers. Keep your bedroom activities limited to sleep and sex.
- Create a bedtime routine. Getting into a good pre-sleep routine can help relax you for a good night’s sleep. Avoid any electronic screens a few hours before bed. Instead, read a book, meditate, or take a bath.
- Go to sleep when you’re tired instead of forcing yourself to sleep. It’s worth waiting an extra 30 minutes or an hour to hit the bed if you’re not yet tired at your usual bedtime. Going to bed and not falling asleep can lead to stress and frustration.
10. Don’t drink too much before bed. Try to taper off your fluid intake so you’re not disturbed by the urge to visit the bathroom during the middle of the night. Scientists have found a clear link between a lack of sleep and migraine and tension headaches.
- 1 How long do sleep headaches last?
- 1.1 What does a tired headache feel like?
- 1.2 Does caffeine help headaches?
- 1.3 How many hours does Elon Musk sleep?
- 1.4 How little sleep can you survive on?
- 1.5 Can you live off 4 hours of sleep?
- 1.6 When is a headache serious?
- 1.7 Why am I so tired and my head hurts?
- 2 What is Snoop 4 headaches?
- 3 Does Coke help migraines?
- 4 Is 7hrs of sleep enough?
Is it normal to get a headache from lack of sleep?
The link between headaches and sleep. – A good night’s sleep keeps us healthy and happy, and for headache sufferers, it’s particularly important. Irregular sleep patterns may trigger headaches in some and changes in sleep patterns may trigger migraines in some.
The link between headaches and sleep has been known for decades, but what isn’t clear is whether headaches cause disrupted sleep or whether headaches are a result of irregular sleep patterns.1 (It’s a classic chicken-or-egg situation). Generally, a lack of sleep is known to trigger headaches and migraines in some people.2 In a large study of migraine sufferers, half said sleep disturbances contributed to their headaches.
And those who slept only six hours a night on average had more frequent and more severe headaches than those who slept longer.3 But the opposite is also true. Too much sleep can trigger headaches as well – particularly migraines and tension-type headaches 4 In addition to irregular sleep patterns, sleep disorders and headaches are linked.
In fact, sleep disorders like sleep apnea, insomnia and circadian rhythm disorder are disproportionately observed in people with headache diagnoses, including migraines and tension-type headaches.5 Although the relationship between headaches and sleep is complex and more studies are needed to fully understand it, it is thought that a part of your brain important for sleep called the hypothalamus could be involved in some headaches.6 For example, two types of rare headaches are inherently linked to sleep: cluster headaches and hypnic headaches,7 8 9 Worried you suffer from a sleep disorder? Be sure to consult with your doctor.
There is evidence that treating a sleep disorder can help reduce the burden of headaches in some people. Modifying your sleeping habits could also potentially help you manage your headaches. In one small study, women who underwent behavioral therapy such as instituting a consistent sleep schedule and eliminating TV in bed, had fewer and less intense migraines.
How long do sleep headaches last?
Hypnic headache is a rare, primary headache disorder characterized by frequently occurring headaches that happen only during sleep. Sometimes known as ‘alarm clock’ headaches because they occur at night and awaken the person from a sound sleep, these headaches can last between 15 minutes and 4 hours.
Is it good to get 5 hours of sleep?
For most of us, five hours of sleep is not OK. Most adults need about eight hours of sleep. And while some people need five hours, it’s extremely rare. For most of us, five hours of sleep can lead to sleep deprivation, low energy, poor focus, and long-term health issues.
What does a tired headache feel like?
Check if it’s a tension headache – Common symptoms of tension headaches include:
pain on both sides of your head, face or neckfeeling like something is pressing on your head or being tightened around itthe affected area may feel tender and your head may hurt more when touched
You should be able to continue doing daily activities without making the headache worse. Tension headaches last at least 30 minutes but they can last much longer, sometimes for several days.
Is morning headache a red flag?
Morning headaches are common, and most of the time, there’s no reason for concern. However, if you find yourself frequently waking up with headaches, it’s important to pay attention to the type of pain you feel and if you’re experiencing any accompanying neurological symptoms.
- With this knowledge, you can take the right steps to treat your pain.
- I have a quick procedure I follow to assess headaches and determine whether they are a sign of something more serious.
- I categorize the headache, look for the cause, and then determine the right course of treatment.
- In this article, I’ll teach you how to categorize your morning headaches.
I’ll describe some specific symptoms to watch for, possible causes of morning headaches, and neurological symptoms to be aware of. I’ll also provide some general guidelines for when to see your doctor, information about the treatments they might recommend, and some other key takeaways.
Does caffeine help headaches?
Dear Doctors: I am 69 years old and have two cups of coffee each morning. Once or twice a week, I wake up with a dull ache at the back of my head, toward the left side. It always goes away with my first cup of coffee. Is this caffeine withdrawal? My doctors have found no physical causes.
Dear Reader: Caffeine is a fascinating compound. For people who consume it regularly, its absence can trigger a headache. And because of the way the body responds to caffeine, its presence can sometimes relieve one. It’s possible that both of these things are occurring in your case. Unfortunately, because headaches themselves are extremely complex, it is difficult to pinpoint their cause.
Even with the CT scan that you said your doctors performed, they were unable to identify a reason for the intermittent headache you wake up with. What we can offer here is a discussion of caffeine and its effects on the human body. This includes what happens when someone consumes it regularly, and what can happen when they suddenly don’t.
- Caffeine is a mild stimulant that is easily absorbed by the body.
- Depending on each individual, its effects can last up to 12 hours.
- As caffeine revs up the central nervous system, it can leave you feeling more awake and alert, deliver a boost of energy and help with focus and even mood.
- Caffeine also narrows blood vessels that surround the brain.
That is its link to headache. In some types of headaches, the blood vessels in the brain dilate, or swell. They expand into the surrounding tissues, which triggers pain. Consuming caffeine, which narrows the vessels, can ease or even reverse some headache pain.
- Ironically, a sudden lack of daily caffeine can cause a headache.
- It triggers a series of events that also lead to dilated blood vessels, and thus to headache pain.
- Additional factors that can lead to a morning headache include too little or too much sleep, nighttime snoring, sleep apnea, high blood pressure, sinus congestion and dehydration.
Some people find that a spike in sugar consumption, particularly later in the day, can be an overnight headache trigger. If you’re willing to risk the effects of caffeine withdrawal, you can conduct a little experiment. Begin to gradually cut back your caffeine consumption over the course of a week or two.
- You can do this by drinking a bit less coffee each day, or by slowly swapping decaf for regular in your morning brew.
- As you systematically wean yourself from your habitual caffeine levels, you will be able to observe whether there’s a difference in the frequency of your occasional morning headaches.
If you do see a change, this can help you pinpoint the amount of coffee you can drink without adverse effects. It would not be surprising if a smaller amount proves easier to tolerate. As we age, our body’s ability to process caffeine changes. It’s common for older adults to have to make adjustments to their daily intake as the years go on.
How many hours does Elon Musk sleep?
Elon Musk says his days of trying to sleep less and work more are over — at least, relatively speaking. The Tesla, SpaceX and Twitter CEO, who referred to himself just last year as ” fairly nocturnal,” has a history of pulling all-nighters and sleeping under his desk to get work done.
Now, he makes an effort to sleep at least six hours per night, he said in an interview with CNBC’s David Faber on Tuesday. “I’ve tried less, but, even though I’m awake more hours, I get less done,” Musk said. “And the brain pain level is bad if I get less than six hours,” The ideal amount of sleep varies from person to person, but most adults ages 18 to 60 should sleep at least seven hours a night, according to the Centers for Disease Control and Prevention,
Sleep deprivation is linked to heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity and depression, adds the National Institutes of Health, Staying awake for too long even causes your body to mimic the impairments of being drunk, the CDC also notes,
Other business titans have noted the importance of getting enough sleep in recent years. Bill Gates once boasted a workaholic lifestyle, including no vacation time and a relative lack of friends and social life. Now he gets at least seven hours of sleep, he wrote in a 2019 blog post, “My all-nighters, combined with almost never getting eight hours of sleep, took a big toll,” Gates wrote.
Jeff Bezos has also said he prioritized sleep while running Amazon. ″Eight hours of sleep makes a big difference for me, and I try hard to make that a priority,” he told Thrive Global in 2016. “For me, that’s the needed amount to feel energized and excited.” Sleep is only part of the equation, experts say.
Another variable: how much time you spend at work. Working more than 55 hours per week can increase the chances of developing heart disease and stroke, research indicates. Work overload can also hinder your relationships and job performance, psychologist Adam Borland told the Cleveland Clinic’s health blog in 2021.
Musk often works seven days per week and only takes “two or three” truly workless vacation days per year, he said on Tuesday. He doesn’t expect his employees to model that behavior, he added. “I’m also not saying shouldn’t take vacations,” Musk said. “I work seven days a week, but I’m not expecting others to do that.” DON’T MISS: Want to be smarter and more successful with your money, work & life? Sign up for our new newsletter! Get CNBC’s free report, 11 Ways to Tell if We’re in a Recession, where Kelly Evans reviews the top indicators that a recession is coming or has already begun.
How little sleep can you survive on?
Not Enough Sleep Is Dangerous This article explains how the brain functions during sleep, the stages of sleep, and the importance of sleep to good health and maximum mental and physical functioning during the day, followed by a discussion of threats to sleep posed by shift work and how they can be addressed.
The bare minimum of sleep needed to live, not just thrive, is 4 hours per 24-hour period. Seven to 9 hours of sleep are needed for health, renewal, learning, and memory. Disruption of the sleep cycle from shift work creates problems for the quality and quantity of sleep. Shift workers average only about 5 or 6 hours of sleep.
These disruptions usually contribute to such symptoms as shallow and/or fitful sleep, headaches, difficulty in concentrating, and upset stomach. Shift workers typically have weaker immune systems and are more likely to have emotional problems and experience higher rates of divorce and social handicaps.
- Shift workers can enhance their sleep periods by making sure the bedroom is as dark as possible or by wearing a sleep mask.
- Other sleep aids are exercise and yoga.
- Shift workers should not eat or drink food and beverages near bedtime, as sleep is likely to be disrupted by having to go to the bathroom.
Losing sleep night after night creates a cumulative sleep deficit, which in turn causes serious health problems and even death. : Not Enough Sleep Is Dangerous
Can you live off 4 hours of sleep?
Takeaway – Unfortunately, most people cannot have a healthy lifestyle with only four hours of sleep, research suggests. However, personal and anecdotal evidence supporting shorter sleep by using polyphasic sleep suggests otherwise. This means that we cannot say for sure if you can thrive on four hours of sleep.
- Yet, if you really want to make the transition, you can always try it out for yourself.
- As mentioned in the video we linked to above, it may take some time to adjust, but if you stick to it, you may see positive results and more time in your day.
- Lastly, we should mention that how much sleep any one person needs may be different than another.
How much sleep one adult needs compared to another might be the difference of three hours. Not to mention, different age groups require more sleep than others. For example, older adults, people who are 60 years and older, require less sleep than teenagers. Patrick is an accomplished writer. He has been in the retail mattress space for the past 11 years, and more specifically in the natural mattress niche. He blogs on the subjects of natural mattresses, sleep, health, fitness, and green living.
When is a headache serious?
See your provider soon if: Your headaches wake you up from sleep, or your headaches make it difficult for you to fall asleep. A headache lasts more than a few days. Headaches are worse in the morning.
Why am I so tired and my head hurts?
If you’re suffering from fatigue and constant headaches, it may be time to see a doctor. Headache could be a sign of a migraine disorder, sleep disorder, dehydration, or several other chronic illnesses. Fatigue is a common symptom of many conditions including depression, sleep disorders, and fibromyalgia.
Fatigue and lack of energy is also a frequent complaint of people who suffer from migraine headaches. It’s possible that headaches and fatigue could be interconnected. Let’s take a closer look at the relationship between these two symptoms. Fatigue and headache are shared symptoms of many conditions. Not all of these conditions are considered serious.
However, some may require lifestyle changes or ongoing treatment. As you consider the reasons why you may be experiencing headache and fatigue, make sure to think about your lifestyle, including your sleeping patterns, diet, and any medications you’re currently taking.
- Here are 16 conditions and other factors that could cause both headache and fatigue: Migraine is a neurological condition that causes frequent intense headaches.
- Migraine symptoms may start one to two days before the headache itself.
- This is referred to as the “prodrome” stage.
- During this stage, many people also experience fatigue, depression, and low energy.
When the headache hits, it’s referred to as the “attack” phase. Other symptoms include:
nauseavomitingdizziness head painsensitivity to light and sound
Once the headache subsides, you might feel fatigued and apathetic. You should see a doctor if headaches start to affect your daily life. Many people get a headache when they don’t drink enough water. Other common symptoms of dehydration include fatigue and sleepiness.
Dehydration headaches often go away within a few hours after drinking water. To prevent headache and fatigue caused by dehydration, aim for at least 8 to 10 glasses of water a day — more if you’re working out or it’s a particularly hot day. Headache and fatigue are a common side effect of many different types of medications.
Some medications such as diuretics and certain blood pressure medications may lead to headache and fatigue because they can make you dehydrated. Other medications can interfere with your sleep patterns. Lack of sleep is also associated with headaches. Caffeine is a central nervous system stimulant.
Though it can make you feel alert and reduce fatigue right after you drink it, caffeine can also interfere with your sleep if you consume too much. Poor sleep can lead to fatigue and headache. If you tend to drink caffeinated beverages on a daily basis, your body becomes dependent on the caffeine. If you decide to eliminate caffeine from your diet, you’ll likely experience withdrawal symptoms, which include both headache and fatigue.
The main symptom of chronic fatigue syndrome (CFS) is severe and disabling fatigue that goes on for at least 4 months and is not improved by rest. Other symptoms include frequent headaches, muscle pain, joint pain, sleep problems, and trouble concentrating.
- Fibromyalgia is a chronic disorder that’s associated with widespread pain and general fatigue.
- The pain usually occurs in tender points, also called trigger points, in many areas of the body.
- People with fibromyalgia may also have frequent headaches.
- Researchers and doctors don’t know what causes fibromyalgia, but more is learned about the condition every day.
If you’re experiencing, pain, headaches, and fatigue that won’t go away, see a doctor for an accurate diagnosis. Any disorder that affects your sleep, including insomnia, restless leg syndrome, bruxism (grinding your teeth at night), and sleep apnea, can cause headache and fatigue.
Sleep disorders are also associated with migraine headaches. Lack of sleep causes levels of the stress hormone cortisol to rise in the body, which can negatively impact mood. Other symptoms of high cortisol include weight gain, irritability, acne, headache, and fatigue. A concussion is a temporary brain injury and is usually the result of an injury or impact to the head.
Seek immediate medical attention if you’ve had a head injury and think you could have a concussion. Aside from headache and fatigue, other symptoms of a concussion include:
unconsciousnessmemory problemscontinual vomitingbehavior changesconfusionblurred vision
A hangover is a consequence of drinking too much alcohol. Since alcohol has a dehydrating effect on the body, it can cause headaches. Drinking alcohol also causes your blood vessels to widen (vasodilation), which is associated with headaches as well. Alcohol may also interrupt your sleep, which can leave you feeling drowsy and fatigued the next day.
- If you frequently experience headache and fatigue after drinking alcohol, consider these 7 ways to prevent a hangover,
- Headache and fatigue are common symptoms of the flu and common cold, which are both caused by viruses.
- Most of the time, headache and fatigue will be accompanied by other symptoms, such as fever, runny nose, sore throat, and a cough.
Anemia occurs when the number of healthy red blood cells in your body is too low. When this happens, your body’s tissues can’t get enough oxygen. If you have anemia, you’ll likely feel fatigued and weak. You may also feel dizzy and short of breath and have pale skin and brittle nails,
- Headaches are another common symptom of anemia, particularly anemia caused by iron deficiency,
- Hormonal changes both before and during menstruation can lead to both headache and fatigue.
- Some women experience migraines during menstruation.
- Most women have experienced some form of premenstrual syndrome (PMS) right before their period.
Common symptoms of PMS include:
emotional outburstssore breastsfatigueheadachefood cravingschanges in sleep patterns
Staring at a computer, tablet, or cell phone screen all day may be necessary for school or work, but it’s incredibly stressful for your eyes. As your eyes become fatigued, you might start to have a headache. Another symptom of digital eye strain is general fatigue or tiredness.
You may also have difficulty concentrating or problems sleeping, which could cause you to become even more fatigued. To combat eye strain, try to look away from your screen every 20 minutes to something that’s at least 20 feet away, for at least 20 seconds. Headache and fatigue are just two of the many symptoms of pregnancy,
Fatigue is a result of high levels of the hormone progesterone. Likewise, headaches can be caused by hormonal changes and changes in blood volume during pregnancy. Systemic lupus erythematosus (SLE) or lupus for short, is a chronic autoimmune disease. An autoimmune disease occurs when your immune system mistakenly attacks your own body.
severe fatigueheadachesa “butterfly” rash on the cheeks and nosejoint pain and swellinghair lossfingers turning white or blue and tingling when cold (Raynaud’s phenomenon)
See a doctor if you’re experience headache and fatigue along with any of the above symptoms. A doctor will have to run several tests to make a diagnosis. Depression can make you feel emotionally and physically drained. It can also affect your sleep, leading to both headache and fatigue.
- Other symptoms include severe sadness, social withdrawal, body aches, appetite changes, and feeling worthless.
- A doctor or mental health professional can help you find the best treatment for depression so you can start feeling like yourself again.
- Anyone who experiences unexplained headaches and fatigue should see a doctor.
While some of the causes of these symptoms, like caffeine withdrawals and the common cold, will go away on their own, others require long-term management. If medications are to blame for your headache and fatigue, you doctor may want to switch you to a different medication or lower your dose.
What is Snoop 4 headaches?
Summary – SNOOP is a mnemonic for assessing headache warning signs and knowing when to call a healthcare provider immediately or seek emergency care. It stands for systemic symptoms, neurological signs, onset, older age at onset, and prior medical history. By Colleen Doherty, MD Colleen Doherty, MD, is a board-certified internist living with multiple sclerosis. Thanks for your feedback!
Why am I getting headaches everyday?
Causes – The causes of many chronic daily headaches aren’t well-understood. True (primary) chronic daily headaches don’t have an identifiable underlying cause. Conditions that might cause nonprimary chronic daily headaches include:
Inflammation or other problems with the blood vessels in and around the brain, including stroke Infections, such as meningitis Intracranial pressure that’s either too high or too low Brain tumor Traumatic brain injury
Is it normal to wake up with a headache?
Skip to content If you find yourself frequently waking up with headaches in the morning, you are not alone. Approximately 1 out of every 13 people experiences morning headaches. These headaches typically affect women more than men and are most frequent in people between the ages of 45 and 64.
A number of sleep or health disorders, as well as personal habits, can trigger a headache when you wake up. Sleep apnea, migraine, and lack of sleep are common culprits. However, teeth grinding, alcohol use, and certain medications can also cause you to wake up with a headache. Sometimes your morning headache comes from a combination of disorders or habits.
As you transition from sleep to wakefulness, parts of your brain start to “wake up” too. Your brain becomes more responsive to changes in your body position, touch, and sound. During this period of heightened sensitivity, you may be more susceptible to pain.
Additionally, the hypothalamus in the brain is involved in both sleep and pain processes. The hypothalamus regulates your natural circadian rhythms and sleep cycles and modulates sensation and pain. Disturbances in the hypothalamus during sleep affect your ability to tolerate pain. As a result, while you may not have felt pain as you slept, you may feel it in the morning.
Sleep disorders commonly trigger morning head pain, but there are numerous possible causes for waking up with a headache.
Does Coke help migraines?
Managing migraine is as much art as it is science, and it’s not all about medication. Different things work for different people though – for example, some people are helped by heat, while others are helped by cold. Figuring out what helps you is just a matter of trying them all and seeing what works best.
We asked the Migraine Australia Chat Group to tell us about their top tips or ‘hacks’ to manage attacks: here’s the top 20.1. Sleep it off! Fatigue can be a significant issue during migraine attacks, but even if it isn’t, sleeping is a great way to allow your body to get through the worst of the attacks without you having to be awake and feeling all of it.
Plus, because your brain is taking in very little in the way of light, sound or other things that your brain may find sensitive, it can help you get through the attack faster.2. Take medications as soon as possible – especially Triptans As soon as you get the first warning signs is when you should be reaching for your medication.
- Triptans are ‘abortive’ migraine medications that can help stop the attack as it is just getting started.
- But, for them to be effective, you need to take them nice and early.
- You’ll figure out your own sweet spot over time, for most people it’s during the Aura phase (if you have aura) or just as the headache starts.
The golden rule is don’t wait to see if the attack will get bad – once the attack has settled in most medications will not make a dent.3. The Aspirin Bomb: at least 900mg of aspirin An oldie but a goodie and preferred first line of attack by many is to take a big dose of aspirin.
- At least 900mg, which is 3 of the normal tablets that you can get from the supermarket, or a little bit more, taken as soon as you can.
- If your migraine attacks usually stretches over a couple of days, an aspirin bomb is a great choice on day 2 or 3, leaving your triptans just for day 1.4.
- Ice cold or frozen Coke Controversial (because public health professionals will tell you that it’s bad for you), but Coke is a fantastic migraine management tool.
It has everything most people need – hydration, sugar, ice or cold, and caffeine is a proven treatment for migraine attack. Coke works very well in combination with the aspirin bomb too! In fact, caffeine can make many other medications work a little better in migraine patients.
Just remember that caffeine can cut both ways, so treat Coke like medicine and only have it when you need it.5. Ice packs Ice packs are a great way to cool down the overheating system. Popular options are an ice pack on the back of the neck, across the forehead or eyes, or there are special ice caps or ice hats that are like an icepack all over the head.
Some also like to put their feet in an ice bath.6. Strong coffee Like Coke, strong coffee is a great option to give you the big hit of caffeine, and is a better option for those who respond better to heat than cold. Alternatively, iced coffee works great too.7.
Hot shower or heat packs Getting the blood vessels open throughout the body can relieve pressure on the pulsating veins in the head, so some find a long hot shower or bath very helpful. Try jumping straight in the shower just after you’ve had your initial triptans or other medications. If you get very achy during your attacks you may find that heat packs can be very helpful.
A sore back or neck may be a prodrome or warning symptom of an attack starting rather than something unrelated, so it is best to treat those little niggles and discomforts in an effort to try and ward off a full attack.8. Dark, quiet room When our brains are over-reacting to everything, anything you can do to remove stimulation is good.
- Lying down in a dark, quiet room is a very popular suggestion – particularly if you are in too much pain to sleep.
- But make it *really* dark: have blackout curtains or use an eye mask, and *really quiet*: use headphones or earplugs, or consider putting a towel across the bottom of the door to just make it that little bit quieter.9.
Sports drinks In a migraine state the brain overheats and uses up more sugars and fluids than it does normally. Sports drinks like Gatorade and Powerade can be very useful in rehydrating quickly and helping to relieve some migraine symptoms like nausea.
- If you find the flavours a bit too strong, you can get something like Hydralyte from the chemist, and if you find cold helps you it’s always worth trying the electrolyte ice blocks you can get from the chemist too.10.
- Anti-nausea medication Obviously, anti-nausea medication like Stemitil, Ondansetron and Maxalon are useful if you are struggling with nausea, but did you know that they can help relieve the migraine attack too? Stemitil (procholarazipine) in particular has been proven to work as an abortive for migraine attacks.11.
Combine medications Many people find the best way to abort a migraine attack is not in which medications they choose, but in the combination. Try combining caffeine with stemetil and aspirin, or taking nurofen at the same time as your triptan. Be sure to combine medication from different classes so you don’t overdose or possibly cause problems with rebound headache (for example, combining Panadol Extra and Nurofen is ok, as paracetamol, caffeine and ibuprofen are all different classes of drug, but don’t take Voltaren and Nurofen together as the are both NSAIDS).
If unsure talk to your pharmacist about what you can combine safely. Remember the goal is to hit your attack hard and fast so you use less medication overall.12. Drink lots of water Ok, you can all take a minute to groan. And we’ll take a minute to tell people who don’t live with migraine to never, ever, tell someone with migraine that we just need to drink more water – we hate it.
But this hack isn’t about the amount of water that you drink normally: try drinking heaps of very cold water just as the attack starts – think of it as an internal ice pack trying to cool your system down.13. Tiger balm or Vicks These rub-on remedies may help with colds or muscle aches, but some migraine warriors use them to help manage attacks too.
Try rubbing on the back of your neck or temples.14. Go for a walk If exercise and sunlight doesn’t exacerbate your migraine, then going for a walk and getting some fresh air may be helpful. Sometimes just getting the body moving a bit can help regulate and normalise what’s going on in your body, and fresh air is usually helpful for people with nausea too.15.
Salty food Some people crave salt in the early stages of their migraine attack or in the prodrome, and if that’s the case, you should feed it! Salt can help even out the chemical imbalance in the brain, particularly for those who have aura. Some natural therapists may suggest putting a teaspoon of sugar under your tongue – that’s a lot of salt, talk to your doctor, but probably best to just enjoy some salt and vinegar chips completely guilt-free.16.
- Weighted eye mask or weighted blanket Weighted calming tools like an eye mask or blanket can help calm the system and aid in reducing the impact of a migraine attack.
- They’re also really good for helping calm migraine-related anxiety and getting a good night’s sleep.17.
- Essential oils There are a range of essential oils suggested that may help with migraine, or symptoms like headache and nausea.
Some are marketed in very expensive roll-ons or other packaging – the basic essential oils do the same thing. Peppermint, Rosemary, and Lavender are very common essential oils suggested for headache, while ginger is frequently recommended for nausea. Magnesium oil can also be worth a try as an alternative to magnesium supplements.18.
- Ice/heat combinations Cold works for some people, heat works for others, and some people find that a combination is even better.
- It’s not clear whether it has the effect of both cooling the system while widening blood vessels, or, whether the combination confuses the senses that are overloading the brain and causes a kind of system reset.
Whatever is going on, if it works, it works! Try an ice pack on the back of the neck while putting your feet in a warm bath, or sucking on an ice cube while in a hot shower.19. Go for a swim Cold showers aren’t much fun, but a swim in a nice quiet pool or even in the ocean can be really helpful for some people.
A nice dip can be especially helpful if you can meditate or float a little. A cool bath or shower may also do the trick in a pinch. However, if you have vestibular, hemiplegic or brainstem migraine and are known to fall over or lose consciousness, please do not go swimming by yourself.20. Anti-histamine medications There’s a lot of different things going on during a migraine attack.
For some people the trigger is linked to an immune system reaction but you may not be aware of these links as the migraine attack itself can mask the normal symptoms. Try an over the counter anti-histamine like Claratyne or Zyrtec early in the attack to see if it can help reduce any immune system response that is exacerbating your migraine.
Does chocolate help headaches?
Does Chocolate Help Ease Headaches? Chocolates have always been known for their mood-lifting properties. Even a small amount causes a person’s body to release serotonin, a feel-good chemical. The delicious dessert can help people feel better emotionally, but chocolate may also have additional medicinal properties.
- Whether or not chocolates can help headaches depends on several factors.
- First, chocolate contains both sugar and caffeine, two ingredients that significantly affect the human body.
- People can become too attached to either of these ingredients, and sudden withdrawal of sugar or caffeine can cause migraines and headaches.
Caffeine and sugar aren’t necessarily bad for headaches, however. For example, people who experience migraines will often use a small amount of caffeine to help support blood flow. Caffeine alleviates headaches momentarily, but when a person stops their intake, a person’s nerves take on additional pressure.
Caffeine alleviates headaches momentarily, but when a person stops their intake, a person’s nerves take on additional pressure. Chocolate only has roughly a quarter of the caffeine that coffee has, increasing the blood flow in the short term and preventing migraines from lingering. In addition, cocoa beans have the added benefit of lowering blood pressure, making chocolate a better way to caffeinate during a headache.
These benefits, alongside mood-improving characteristics, make chocolate a good option for alleviating headaches. Besides eating chocolate, headaches and migraines can be soothed by hydrating well, relaxing in a dimly-lit area, and relieving head tension.
- Out of all the different chocolate varieties, dark chocolate is the closest to the cocoa bean.
- This means dark chocolate has the most nutrition and is the best chocolate to relieve a headache.
- Dilettante Chocolates has many ways to help headaches, from hand-dipped truffles to chocolate-covered espresso beans.
View Dilettante’s selection of quality couverture chocolate and ensure a favorite flavor on hand when needed. Raised in the Pacific Northwest, Ryan has a fondness for the outdoors, music, and coffee. Some of his favorites are Dilettante’s Chocolate-Covered Bing Cherries and L’Orange Truffles. Through his writing and content, he hopes to grow the Dilettante community. : Does Chocolate Help Ease Headaches?
What are the side effects of lack of sleep?
Sleep deprivation is a condition that occurs if you don’t get enough sleep. Sleep deficiency is a broader concept. It occurs if you have one or more of the following:
You don’t get enough sleep (sleep deprivation) You sleep at the wrong time of day You don’t sleep well or get all the different types of sleep your body needs You have a sleep disorder that prevents you from getting enough sleep or causes poor-quality sleep
This topic focuses on sleep deficiency. Sleeping is a basic human need, like eating, drinking, and breathing. Like these other needs, sleeping is vital for good health and well-being throughout your lifetime. According to the Centers for Disease Control and Prevention, about 1 in 3 adults in the United States reported not getting enough rest or sleep every day.
Nearly 40% of adults report falling asleep during the day without meaning to at least once a month. Also, an estimated 50 to 70 million Americans have chronic, or ongoing, sleep disorders. Sleep deficiency can lead to physical and mental health problems, injuries, loss of productivity, and even a greater likelihood of death.
To understand sleep deficiency, it helps to understand what makes you sleep and how it affects your health, Sleep deficiency can interfere with work, school, driving, and social functioning. You might have trouble learning, focusing, and reacting. Also, you might find it hard to judge other people’s emotions and reactions.
Sleep deficiency also can make you feel frustrated, cranky, or worried in social situations. The symptoms of sleep deficiency may differ between children and adults. Children who are sleep deficient might be overly active and have problems paying attention. They also might misbehave, and their school performance can suffer.
Sleep deficiency is linked to many chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression. Sleep deficiency is also linked to a higher chance of injury in adults, teens, and children.
For example, sleepiness while driving (not related to alcohol) is responsible for serious car crash injuries and death. In older adults, sleep deficiency may be linked to a higher chance of falls and broken bones. Sleep deficiency has also played a role in human mistakes linked to tragic accidents, such as nuclear reactor meltdowns, grounding of large ships, and plane crashes.
A common myth is that people can learn to get by on little sleep with no negative effects. However, research shows that getting enough quality sleep at the right times is vital for mental health, physical health, quality of life, and safety.
Are 6 hours of sleep enough?
Is 6 Hours of Sleep Enough? Those with busy schedules or fast-paced lifestyles may wonder if they can get by on less sleep at night. While some people regularly function on short periods of sleep, research mostly agrees that six hours of sleep is not enough for most adults.
Experts recommend that most adults need at least seven hours of sleep every night. We examine sleep needs for different age groups, discuss the importance of obtaining high-quality sleep, and provide tips on how to sleep better if you are struggling to meet sleep recommendations. Research shows that most adults need seven to nine hours of sleep per 24-hour period.
need at least 8 to 10 hours, while need more sleep of varying amounts that depend on their age. require seven to eight hours of sleep per 24-hour period. The Centers for Disease Control and Prevention (CDC) considers less than seven hours per night to be short sleep Centers for Disease Control and Prevention CDC is the nation’s leading science-based, data-driven, service organization that protects the public’s health.
, which means for most people, six hours of sleep is not enough. Exact sleep needs may vary from person to person, although the majority of people are believed to require that fall within the recommended ranges. Approximately one-third of adults regularly sleep for six hours or less each night, and surveys suggest that short sleep may be growing more common.
A small percentage of people have sleep needs that fall outside of the recommended number of hours UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes.
- UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.
- For their age group.
- Although it is rare, some people seem to need fewer than six hours of sleep per night.
- Similarly, others may need more than nine hours.
- Researchers believe that genetics play a role in a person’s ability to handle,
One way to gauge sleep needs is by observing when the body wakes up naturally, without an alarm clock. Also, if a person does not feel tired during the day, they may be obtaining enough sleep for their body. Sleep quantity refers to how many hours a person objectively spends asleep, while sleep quality refers to how deeply they are sleeping.
- Sleep quality and sleep quantity are both important.
- A solid night’s sleep consists of several, through which the sleeper cycles multiple times.
- Each stage plays a role in repairing cells and preparing the body and mind for the next day.
- In order to feel well rested, a sleeper must spend adequate time in each sleep stage and sleep soundly without waking up too many times.
Insufficient or poor-quality sleep can lead to reduced alertness, diminished daytime function, and health problems. Someone with poor-quality sleep may spend a full eight hours asleep, but wake up feeling unrefreshed. Poor-quality sleep is often accompanied by frequent nighttime awakenings that the sleeper might not consciously notice.
- When poor sleep is caused by a sleep disorder, a bed partner may observe signs like snoring or gasping, two common symptoms of sleep apnea.
- That interfere with sound sleep can cause performance deficits, mood changes, and similar to those experienced after short sleep.
- It can be fairly difficult for a sleeper to accurately gauge National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.
their total sleep time. Some people significantly overestimate or underestimate sleep time, or fail to account for time spent awake during the night. Likewise, people may not always be able to tell whether their sleep was high-quality or not. A simple way to evaluate is by monitoring how one feels during the day.
People who sleep enough generally feel refreshed and alert. By contrast, people who do not sleep enough may feel drowsy during the day, especially during periods when they are less active. It is natural to feel sleepy at certain times of the day, such as the so-called afternoon slump National Institute of General Medical Sciences (NIGMS) Blog The NIGMS supports basic research that increases our understanding of biological processes and lays the foundation for advances in disease diagnosis, treatment, and prevention.
Conversely, someone who is short on sleep may still feel relatively alert during certain times of day, depending on their own personal body clock. However, being excessively tired, waking up feeling unrefreshed after a night’s sleep, or experiencing trouble navigating a day of work or school are all signs that a person might be experiencing,
- Sleeping much more on days off is one sign that a person may not be sleeping enough during the work week.
- Also, people who are sleep deprived often feel especially drowsy during monotonous activities, such as watching TV, attending a class or meeting, riding in a car, or sitting in traffic.
- A very sleep-deprived person may experience, in which they fall asleep for just a few seconds at a time.
It is possible to have a microsleep episode without realizing it, which can be very dangerous when driving or performing other activities that require attention. Experts warn that is equally as dangerous as driving drunk. People may find it difficult to recognize when they are chronically short on sleep.
Those who sleep six hours or less on a regular basis may feel or appear like they have adapted to less sleep. However, they often lapse in certain areas, such as attention, judgment skills, and reaction time. Someone who is short on sleep may also feel more irritable, anxious, or depressed than usual.
Studies have found that sleep-deprived individuals may exhibit poorer test performance without even realizing they are not up to their usual standards. For those in professions that require concentration, such as medical staff, mistakes from not sleeping enough can pose a serious risk. Although many people believe they can learn to live on fewer hours of sleep, research does not support this idea. Experts agree that sleeping less than the recommended amount can have consequences for a person’s health and well-being. Quality sleep is critical for mental health and clarity, physical health, immune system function, appetite regulation, and cell and tissue repair.
People may have symptoms of sleep loss without realizing these are due to short sleep. Some immediate effects of sleep loss include daytime drowsiness, lack of energy, and reduced motivation. include trouble concentrating, as well as problems with memory, learning, creativity, and problem-solving. Short sleep can also cause impaired decision-making, increased risk-taking, and a higher chance of accidents and errors.
Also, people who do not sleep enough may be less productive at work. In the short term, sleep deprivation can cause difficulty managing emotions and a tendency toward irritability and restlessness. Prolonged sleep deprivation may increase the risk of developing depression and other issues.
- In addition to being easily fatigued, people who fall short on sleep may also feel generally unwell.
- Also, short sleep can dampen a person’s and overall quality of life.
- Athletes might notice they have poor coordination and slower reaction times when they are running short on sleep.
- When deprived of sleep, athletes have also been found to run more slowly National Center for Biotechnology Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.
, exhibit less strength, and perform worse during certain actions like serving a tennis ball or kicking a soccer ball. Athletes who are short on sleep may also feel less energetic and enthusiastic during physical activity and become confused more easily.
Chronic sleep deprivation has been linked to kidney disease and health issues such as,, and metabolic syndrome. Consistently cutting sleep short can raise a person’s risk for issues including high blood pressure, heart disease, and stroke. Sleep deprivation may appear differently in children than in adults.
A child who fails to get enough sleep may act out and be hyperactive, or have trouble paying attention in school. Mood swings, angry outbursts, impulsivity, and sadness can also signal sleep loss in children. As with adults, not getting enough sleep can affect a child’s social interactions.
Work schedules : When work, school, commuting, or caregiving responsibilities conflict with a person’s natural sleep-wake cycle, sleeping at times that are not concordant with normal sleep-wake times may lead to poor or insufficient sleep. Social obligations : Familial and social obligations can take up time that might otherwise have been used for sleep, especially when these take place in the evening. Substances :, drugs, and wake-promoting medications can interfere with the body’s natural rhythms and make it more difficult to drift off to sleep. Sleep procrastination : It can be tempting to because it feels like a low priority in comparison to other activities. This may result in simply not having enough time to sleep the recommended amount. Physical health conditions : Medical conditions and the medication used to treat them can sometimes affect the sleep-wake cycle. Discomfort from chronic and breathing issues can make sleep difficult. Menstrual cycle hormones and aging can also contribute to sleep problems. Mental health : and are known for their ability to interfere with sound sleep. Stress around the idea of not being able to fall asleep can exacerbate sleep issues. Sleep disorders : Sleep disorders such as,, or can cause fragmented sleep.
To sleep better, try following recommendations, including these healthy daily habits.
Have a fixed routine: Maintain a regular, including on weekends. Optimize your sleep space: Keep the cool, dark, and quiet, and invest in a, including and, Prioritize relaxation: Have a with a wind-down period, including quiet activities like reading or taking a hot bath. Cut down on screen time: Put down at least half an hour before bedtime and avoid clock-watching. Limit naps : should last no longer than 30 minutes and should be taken earlier in the day. Get active: regularly, spend time outside, and seek out sunlight in the morning. Curb substance consumption: Avoid alcohol, cigarettes,, and rich meals close to bedtime.
Researchers use the term “” to describe the accumulated hours of sleep that a person has missed. Napping or sleeping in on the weekend are popular ways to cut down on sleep debt. You can also mitigate the effects of sleep loss by sleeping more the nights leading up to a night when you anticipate being unable to sleep enough.
- However, these activities may interfere with natural sleep-wake rhythms, and they may not offer sufficient time to catch up on missed sleep.
- The best strategy is to keep a consistent sleep and wake times that allow for at least seven hours of sleep every night.
- The after lights-out is 15 to 20 minutes.
If you still have trouble sleeping despite implementing these tips, for a referral to a sleep specialist. The sleep specialist can provide additional recommendations or help diagnose and treat an underlying sleep disorder. : Is 6 Hours of Sleep Enough?
Is 7hrs of sleep enough?
Is 7 Hours of Sleep Enough? While almost everyone has heard about the importance of sleep, it can be difficult to know exactly, Experts recommend between seven and nine hours of sleep every day for most adults, which means that seven hours is just enough for the majority of people.
However, for some people, seven hours is not sufficient. Teenagers, children, and babies need, and some adults also need more than seven hours. We discuss the recommended hours of sleep by age, the importance of sleep quality in addition to sleep quantity, the effects and causes of insufficient sleep, and practical tips to enhance nightly rest.
People’s sleep needs, typically need 12 or more hours of sleep a day, including naps, for healthy development. As they grow, require less nighttime sleep and fewer naps, but they still typically need 10 or more hours of sleep each day. By school age, most children are recommended to get 9 to 11 hours of sleep each day.
Most teenagers should sleep at least eight hours per day, but some teens will need more sleep to be at their best. Most adults need 7 to 9 hours of sleep. In people over the age of 65, experts recommend 7 to 8 hours of sleep each day. While these recommendations outline how much sleep most people in each age group need, individuals’ sleep needs will vary.
Seven hours may not be enough sleep for some adults to feel refreshed. In addition, people who are sleep deprived or who have fragmented sleep may need extra rest to, On the other hand, some people are naturally who feel alert and healthy with less than six hours of sleep per night. Refreshing sleep is about more than just sleeping a certain number of hours. is also essential. Good sleep is important for growth, recovery, learning, memory, immunity, a strong heart, and healthy blood vessels. However, people whose sleep is frequently interrupted may not get the full benefits of sleep.
Because it can be easily represented by a single number, it is natural to focus on sleep quantity. But even this seemingly straightforward number is not always easy to objectively determine because many people struggle to really know how much sleep National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.
they get. For example, some people may not accurately distinguish between time spent in bed National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.
- And actual time spent asleep.
- Sleep quality can be even more challenging for individuals to determine since how alert or drowsy they feel during the day is a form of subjective self-assessment National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.
People are often unaware of brief sleep disruptions that affect sleep quality, and this may contribute to feeling unrefreshed even after getting the recommended amount of sleep. It is possible to feel tired even after sleeping all night because of sleep interruptions.
However, many people are not aware that their sleep was disrupted. Even just a handful of awakenings that last only a few seconds each may be enough to erode sleep quality. In many cases, sleepers have no recollection of these temporary arousals. Sometimes sleep disruptions involve a short awakening with a prompt return to the same stage of the,
In other cases, sleep disruptions involve a sudden shift from deep sleep to lighter sleep. is important to feeling refreshed. People who have many arousals from sleep may spend less time in deep sleep. As a result, they may feel sluggish and experience substandard mental performance during the day.
These issues reinforce the need for sleep quality and demonstrate how sleep fragmentation can induce symptoms of even after sleeping for seven hours or longer. It is normal to have periods of tiredness during the day, especially in the afternoon Centers for Disease Control and Prevention (CDC) As the nation’s health protection agency, CDC saves lives and protects people from health threats.
However, daytime drowsiness UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.
may be a problem if it causes a person to fall asleep when they should be awake or if it detracts from their work, school, or social life. When this occurs, it is known as excessive daytime sleepiness (EDS). Between 10% and 25% of people are estimated to experience excessive daytime sleepiness. EDS may be caused by a sleep disorder, another physical or mental condition, or certain types of medications.
Signs and symptoms of EDS include feeling too tired to function, unintentionally falling asleep, and having difficulty remembering National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.
Things that happen during the day. EDS may also manifest as drowsy driving UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.
, which is characterized by repeated yawning, lack of attention to surroundings, or difficulty holding one’s head up or keeping eyes open when, Excessive sleepiness is different from temporarily feeling groggy Centers for Disease Control and Prevention (CDC) As the nation’s health protection agency, CDC saves lives and protects people from health threats.
right after waking up, which is called, Ordinarily, sleep inertia wears off quickly, but if it lasts longer than a half hour, it may be a sign of insufficient sleep. For any individual, it is important to determine whether daytime sleepiness is normal or a problem. Anyone with concerns about daytime drowsiness or issues staying awake through the day should talk with their doctor Merck Manual First published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers.
For most adults, there is no known negative impact to getting seven hours of sleep. But given that seven hours is the minimum that is recommended, sleeping only this amount does not leave much margin for difficulties falling asleep or staying asleep. In addition, sleeping for seven hours may be too little for people who ordinarily need eight or more hours of sleep to fully function.
- Irritable mood
- Difficulty concentrating and doing mental tasks
- Impaired judgment
- and workplace mistakes
If insufficient sleep occurs regularly, the negative impacts can build up. Loss of as little as an hour or two of sleep a night over multiple nights can have similar effects as going entirely without sleep for a full day. Long-term sleep loss has been linked to several mental and physical health conditions, including:
- Anxiety National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.
- Headaches Medscape Reference Medscape is on online destination for healthcare professionals worldwide, offering expert perspectives, drug and disease information, and professional education.
- Infections Medline Plus MedlinePlus is an online health information resource for patients and their families and friends.
- Heart disease
- Kidney disease
In addition, sleep is important for growth, muscle building, and hormone production. Chronic sleep loss can harm these important functions in children, teens, and adults. There are many reasons why people may not get enough sleep. Some people are unable to get the sleep that they need because of school, work, or family demands.
- Others choose to to allow time for entertainment or social activities.
- Sometimes sleeping well is challenging because of noises, lights, or other distractions in the,
- Mental stimulation and blue light from use of cell phones, tablets, and other electronics before bedtime can make it difficult to fall asleep.
Caffeine and nicotine National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. as well as a number of medications may also interfere with sleep.
- Many physical and mental health conditions can make it hard to get enough quality sleep.
- Some people are unable to sleep due to,, or another sleep disorder.
- People should speak with their doctors if they suspect they have difficulty sleeping due to a physical condition, mental health condition, or a sleep disorder.
An initial step toward getting better sleep is identifying individual sleep needs. While expert recommendations are helpful tools, some people need more or less sleep to feel alert and energized during the day. People wondering whether they get enough sleep should consider how long they sleep when they do not have to wake up for work or otherwise set an alarm.
- Keep a consistent sleep and wake schedule: Try to go to bed and wake up at the same time, even on days without work or other responsibilities.
- Exercise regularly: Studies have found that regular daytime exercise helps people fall asleep faster and improves both sleep quality and sleep quantity. However, watch out for overstimulation from intense exercise right before bedtime.
- Avoid long or late naps: Naps lasting over one hour or that happen in the late afternoon can make it harder to at bedtime.
- Limit sleep-disrupting substances: Caffeine, nicotine, and heavy meals can make it difficult to fall asleep. While alcohol may cause drowsiness, it can also erode sleep quality.
- Have a calming bedtime routine: Start winding down an hour or two before bedtime and turn off electronics at least a half hour before going to sleep. Relaxing activities, such as reading or taking a bath, help foster the right mood for sleep.
- Test out relaxation techniques: Meditation, deep breathing, yoga, and other can help reduce stress and enhance calmness Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. before bed.
- Have a sleep-friendly bedroom: A dark, quiet, comfortable, and cool sleeping environment is best for sleep.
- Do not lie awake in bed: When unable to fall asleep for 20 minutes, get up, leave the bedroom, and do something calming for a while before going back to bed to try to get to sleep.
- Lauderdale, D.S., Knutson, K.L., Yan, L.L., Liu, K., & Rathouz, P.J. (2008). Self-reported and measured sleep duration: how similar are they?. Epidemiology, 19(6), 838–845.
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: Is 7 Hours of Sleep Enough?