The secret to a great night's sleep isn't how much sleep you're getting - it's the timing of your sleep schedule. To sleep better even after a late night of work, save your workout for the following morning or afternoon, and take a break for dinner at least two hours before bedtime. Working late can also cut into your bedtime routine - those habits, whether it's a hot shower or reading, are important as they signal to your brain that it's time for bed and help you fall asleep faster, Rosen points out. The same rule applies to a late dinner or a post-work happy hour, as eating a big meal or drinking alcohol within two hours of bedtime can disrupt your sleep, Zee says.Įating too close to bedtime can cause indigestion and acid reflux, while alcohol, although initially sedative, can stimulate the brain as it metabolizes, preventing you from falling into a deeper sleep and leaving you feeling groggy in the morning. Rosen suggests avoiding exercise within three hours of your bedtime. That's because cardiovascular exercise increases the core body temperature for one to two hours even after a workout, interrupting the body's natural process of "cooling off," which helps us fall asleep, she explains. Sometimes, working overtime is unavoidable - but logging longer hours means less time spent on activities that will help you sleep, or doing them too late at night.Įxercising after dark, for example, "can sabotage your sleep," Rosen says. Here are three ways our work lives are killing our sleep quality -and how to wake up happier and more refreshed instead, according to experts: Drinking caffeine in the afternoon Ilene Rosen, an associate professor of medicine at the Hospital of the University of Pennsylvania who studies sleep, says. Poor sleep can impact your work performance, too, leaving you "crankier and less productive," Dr. Rachel Salas, a sleep medicine specialist and the assistant medical director at the Johns Hopkins Center for Sleep and Wellness, tells CNBC Make It. "What you do during the day and at work can really affect how well you sleep at night, and how you feel waking up the next morning," Dr. There's a hidden culprit that's sabotaging our sleep, too: our jobs. And a bad night's sleep can have serious consequences over time: Sleep deprivation is associated with hypertension, cardiovascular disease and cognitive impairment, among other health issues. It was a rough appt.One in three people will grapple with a sleep disorder at some point in their lives, the American Sleep Association reports. If my first referral from the Dr had said CBT/Psychyatry then I might not have had a pointless appointment finding out that they can't provide the only treatment option that could offer lasting healing. He think I may have 1-2 other options in the state, and they may not work with my insurance. Even though I called and was very specific what I was looking for, they didn't disclose that those two specialists both left the hospital last year. It is a research/teaching hospital in the Denver area that is considered the best of the best in the state. I spent months finding a clinic that included the above specialties on their team. However know that right now there is a huge attrition rate in the field. (Which helps diagnose and treat apnea) The other combo is actually a specialized team with sleep institute training, and deep knowledge of how brains work, who are able to dive deeper into WTF is going on with your sleep. If the referral just says for a sleep study, or a sleep specialist, you get sent to a puloinilogist. However my pro-tip (this is following a specialist consult 2 days ago) is to ask for a referral to include PSYCHYATRY AND CBT-I. There are just a lot of "down the road" consequences of chronically poor sleep. (like napping, or irregular sleep schedules, etc) There are changes in your brain, from the learned patterns that have helped you get by but also worsened your brains association with sleep and knowledge of how to sleep that are associated with chronic insmonia. (From Alzheimer's to Parkinson's and a while range of other fun ways to live.) There are some studies that show both a correlary and a causational effect between chronic insomnia and later neurodegenerative diseases. What will happen is all of the slowing to your cognitive function, decision making and reflexes that happens with sleep deprivation.
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