![]() Thousands of Americans are expected to call the hotline between 9 a.m. The hotline telephone number will be published in that day's USA Today newspaper with an article on sleep. Maas, professor of psychology at Cornell University and author of Power Sleep: The Revolutionary Program That Prepares Your Mind for Peak Performance (Villard, 1998), will answer American's questions about healthy sleep and sleep problems when he participates in a toll-free USA Today/National Sleep Foundation "Sleep Hotline" on Wednesday, March 24, 1999. If you’ve built up sleep debt, try going to sleep an hour earlier or sleeping an hour later over a few days - or however long it takes for you to feel adequately rested.James B. ![]() More so, she said they are surprised to find that “it often takes longer than one night or one weekend to significantly pay back accumulated sleep debt.” Many clients come to Mah without any knowledge of the concept of sleep debt and the need to repay it. Sleep debt is the difference between your needed amount of sleep and the sleep you actually get, accumulating over time, if not paid back. There is one caveat: Because some research has shown that the benefits of exercise are mitigated and can even hurt sleep quality when performed later at night, avoid vigorous exercise at least one hour before bed. “From a research perspective, it is far more effective at deepening sleep and improving its quality than any fad tech gadget in existence today … and it’s free!” “If you are complaining about your sleep and not exercising, you better have a good reason for not doing it,” he said. Irregular sleep may be harmful to your heart, study findsĪlong with all the other health benefits of regular exercise, research shows a strong link with better quality sleep, which Winter frequently points out to his clients. Activities could include gentle yoga, breathing exercises and reading, “just not on a tablet or phone that emits sleep-disturbing blue light frequencies,” she said. She suggests that her clients create a 20- to 30-minute wind-down routine to help them transition to sleep. Many people jump right into bed with a racing mind, Mah said, which results in difficulty sleeping. “That can often be a red flag and not a sign of great sleep.” “Someone who is asleep ‘before their head hits the pillow’ is not a champion sleeper any more than an individual who can eat their entire dinner in three minutes is a highly nutritious eater,” Winter said. The consensus of most sleep experts, including Winter, is that the average sleep latency is five to 20 minutes. How long it takes to fall asleep varies from person to person. The amount of time it takes you to fall asleep, called the speed of sleep latency, is an inaccurate gauge for sleep quality, according to Winter. Reduce stress and boost happiness with 4 daily gratitude practices She recommends getting comfortable bedding, using blackout curtains or eye masks, wearing earplugs and setting the room temperature at 60 to 67 degrees Fahrenheit (about 16 to 19 degrees Celsius). “Make your room like a cave,” Mah said, “You want it to be really dark, quiet and cool - as well as comfortable.” If you want to sleep better, you need an environment conducive to sleep. but it always takes you two hours to fall asleep, why not try going to bed later?” Chris Winter, a neurologist and host of the “Sleep Unplugged” podcast. Pay attention to what your body and brain are telling you about your sleep schedule, suggested Dr. “As a reminder, set a daily alarm on your phone to go off 30 minutes before you want to start your wind-down routine.” “Our bodies like regularity and will anticipate sleep with a regular sleep schedule,” Mah said. Mah, a sleep physician specializing in the sleep and performance of elite athletes. Sticking with a regularly scheduled bedtime and wake time helps, according to Dr. Sleep this way to add almost 5 years to your life Shot of an attractive young woman sleeping in her bed in the morning at home Adene Sanchez/E+/Getty Images
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