![]() Sleep affects almost every type of tissue and system in the body – from the brain, heart, and lungs to metabolism, immune function, mood, and disease resistance. Recent findings suggest that sleep plays a housekeeping role that removes toxins in your brain that build up while you are awake.Įveryone needs sleep, but its biological purpose remains a mystery. In fact, your brain and body stay remarkably active while you sleep. Sleep is important to a number of brain functions, including how nerve cells (neurons) communicate with each other. Without sleep you can’t form or maintain the pathways in your brain that let you learn and create new memories, and it’s harder to concentrate and respond quickly. Quality sleep – and getting enough of it at the right times - is as essential to survival as food and water. If you really need a sleep, make sure that it is less than 40 minutes and before 3pm, otherwise your sleep at night might be disrupted.Sleep is an important part of your daily routine-you spend about one-third of your time doing it. This should not be in your bedroom if possible. Most rest doesn't involve sleeping, and can include sitting quietly or "zoning out," possibly listening to music. There are different types of rest which people find helpful. For anyone with complete day/night reversal, ask for advice from your doctor. You also need to keep your bedtime consistent, so your body gets used to switching off at the same time. Initially, you will probably feel worse because you will be having less sleep, but after a couple of weeks you should be sleeping better at night. Wake up 30 to 60 minutes earlier each day until you are waking up between 7am and 8am. If you do suffer from day/night reversal, then treat it like jet lag. Research has shown that many people who are not exposed to daylight during the day have difficulties sleeping at night, so try and stay awake during the day as much as you can, so that you see plenty of daylight. It is important that your brain gets all the right signals to tell it when it is day and when it's night. and won't help you improve, so try and avoid it if you can. Initially you may feel worse, but after a couple of weeks most people start to feel better.ĭay/night reversal is common in young people with M.E. Aim for between 9 and 11 hours a night, depending on your age, and on what time your friends go to bed and get up (those who have good habits!). If you sleep for too many hours, you will actually have less REM sleep, so sleeping more can actually make things worse. For refreshing sleep, we need plenty of rapid eye movement (REM) sleep. ![]() Research suggests that the more we sleep, the poorer quality sleep we actually have. Keep avoiding anything that will stimulate your brain to stay awake, including screen time. Then go out of the bedroom, and try your wind-down routine again or go and make yourself a warm drink. Lying in your bed tossing and turning would only teach your brain that bed is a place not to sleep, so if you can't get to sleep within 30 minutes, get up. ![]() Caffeine is in coffee, tea, soft drinks such as coca cola, energy drinks such as Red Bull, and in chocolate It is also important to avoid anything with caffeine in the afternoon and evening. Whatever you do, try and do the same thing every evening so the brain learns that this routine is associated with sleeping. Gentle music or audio books can be helpful instead. Some books are stimulating and can also wake you up. Try to avoid things that stimulate your brain, such as TV, games (online or otherwise), internet and texting for at least an hour before going to bed. Some people also find lavender oil helps them relax - use small amounts until you know your body can tolerate it. So you might find that a warm bath relaxes you, and a warm drink might help you get off to sleep (milk seems to be helpful if you can take it). This will give your brain more signals to go to sleep. It also helps to have a regular routine before going to bed. So the overall effect should be that when you go into your bedroom, your brain gets lots of strong signals saying "It's time for sleep now". It's also important to try not to sleep in other rooms. This could mean working in another room, or putting away work and screens, including your phone. If this is you, you'll need to help give your brain plenty of signs that say "It's time for sleep now." Doctors call this sleep hygiene.įirstly, the only thing you should do in your bed is sleep – so no homework or watching tablets! If you can, make your whole bedroom (or part, at least) just for sleeping. as many people don't have the usual body signals that help them get off to sleep and stay asleep. Problems with sleep are very common with M.E.
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