general health Flashcards
Should you hit the snooze button? If not, what should you do after waking up?
But the research team says that when the alarm goes off, we should just get up.
Dr Robbins said: “Realise you will be a bit groggy - all of us are - but resist the temptation to snooze.
“Your body will go back to sleep, but it will be very light, low-quality sleep.”
Instead the advice is to throw open the curtains and expose yourself to as much bright light as possible.
People say “If you’re struggling to sleep, wake up”, is that correct?
You’ve spent so long trying to nod off you’ve managed to count all the sheep in New Zealand (that’s about 28 million).
So what should you do next? The answer is not to keep trying.
“We start to associate our bed with insomnia,” said Dr Robbins.
“It does take the healthy sleeper about 15 minutes to fall asleep, but much longer than that… make sure to get out of bed, change the environment and do something that’s mindless.”
Her tip - go fold some socks.
What happen if you sleep less than 5 hours?
“We have extensive evidence to show sleeping five hours or less consistently, increases your risk greatly for adverse health consequences,” said researcher Dr Rebecca Robbins.
These included cardiovascular diseases, such as heart attacks and strokes, and shorter life expectancy.
Instead, she recommends everyone should aim for a consistent seven to eight hours of sleep a night.
According to NHS UK, does “still feel tired after waking up” indicates you to have insomnia?
You have insomnia if you regularly:
find it hard to go to sleep
wake up several times during the night
lie awake at night
wake up early and cannot go back to sleep
still feel tired after waking up
find it hard to nap during the day even though you’re tired
feel tired and irritable during the day
find it difficult to concentrate during the day because you’re tired
Does stress, anxiety or depression cause insomnia?
Yes
According to NHS UK, what are the 5 proven ways to improve insomnia?
Do
go to bed and wake up at the same time every day
relax at least 1 hour before bed, for example, take a bath or read a book
make sure your bedroom is dark and quiet – use curtains, blinds, an eye mask or ear plugs if needed
exercise regularly during the day
make sure your mattress, pillows and covers are comfortable
How many hours can you exercise before sleep?
do not exercise at least 4 hours before bed
Should you sleep in after a bad night’s sleep?
do not sleep in after a bad night’s sleep and stick to your regular sleeping hours instead
to sleep until later in the morning than you usually do:
I usually sleep in on Saturdays.
How many hours you should not drink alcohol, team or coffee before going to bed.
do not smoke or drink alcohol, tea or coffee at least 6 hours before going to bed
Should you eat big or light meal before sleep?
Eat light meal
How many adults suffer from insomnia symptoms? How many adults suffer from chronica insomnia disorder?
Insomnia symptoms occur in approximately 33% to 50% of the adult population while Chronic Insomnia disorder that is associated with distress or impairment is estimated at 10% to 15%.
Are men or women more likely to suffer from insomnia?
Insomnia occurs more often in women than in men. Pregnancy and hormonal shifts can disturb sleep. Other hormonal changes, such as premenstrual syndrome (PMS) or menopause, can also can affect sleep.
At what age do insomnia become more common?
Insomnia becomes more common over the age of 60. Older people may be less likely to sleep soundly because of bodily changes related to aging and because they may have medical conditions or take medications that disturb sleep.
Do you need to have strictly same sleep schedule on weekends?
YES
Go to bed and get up at the same time each day, including weekends.
Before sleep, when do you need to start putting down your phone? According to clevelandclinic.org?
Put away smartphones, TVs, laptops or other screens at least 30 minutes before bedtime.
What are the complications of insomnia?
Over time, lack of sleep or poor quality sleep can negatively affect your physical and mental health. Insomnia can contribute to:
Diabetes. Driving accidents, injuries and falls. High blood pressure (hypertension), heart disease and stroke. Mood disorders. Weight gain and obesity.
