Sleep Disorder Center California

By | November 5, 2017

Sleep Better with These 5 Natural Sleep Remedies

Is falling asleep a struggleé Can't sleepat nighté It needn't be. Find out how you could sleep better naturallywith these 5 subtle changes to your bedtime routine.Stay tuned. Many of the bedtime rituals habits thatwe've established for ourselves are not conducive to getting a good night's rest.How you feel the next day during your waking hours hinges greatly on how well you sleep.By learning how to avoid common sleep enemies trying out a variety of healthy sleeppromotingtechniques, you'll eventually develop your personal routine to a good night's sleep.Let's take a look at how we can accomplish

this by creating your magical hour beforelights out. The solution to falling asleep quickly gettinga restful sleep does not boil down to just one thing or strategy.I wish it were that simple. It's a combination of factors or positivehabits that you gradually introduce into your current sleep routine over time thatsend you into lala land faster. In essence you're layering several strategieson top of each other in order to augment accelerate the positive sleep effect.With the goal of getting a restful sleep that recharges the body, clears the mind decreasesyour morning fatigue, let's take a look at

those 5 natural sleep remedies.But before I do that allow me to take a moment to explain the role of melatonin productionin establishing your body's natural sleepwake cycle.Melatonin is a naturally occurring hormone controlled by light exposure.Your brain secretes more of it in the evening when it's dark to make you sleepy.And less during the day when it's light out you'd like to stay awake alert.So let's see how you could naturally increase your melatonin levels by making a few subtlechanges to your sleep routine. Here are those 5 strategies to incorporateinto your magical hour before lights out:

Strategy 1 is to turn off all light emittingelectronic devices at least an hour before bedtime.This includes your TV, computer, tablet smart phone.Many of us watch TV or work on the computer to relax at the end of the day.This is a big mistake right before bedtime. Not only does the light suppress your naturalmelatonin production, but these devices actually electrically stimulate the mind rather thanrelaxing it. If your favorite TV show is late at night,consider recording it then viewing it earlier the next day.Strategy 2.

As an alternative to TV watching, try listeningto some soft music or a fiction audio book instead.The soft music helps to set a calming mood. And listening to an audio book can be relaxing.Just ensure that it's a fiction story that requires little cognitive analysis as opposedto a recording that may require excessive processing.Which brings us to strategy 3 Piggy backing off of the previous tip, readingprior to lights out is yet another sleep remedy to consider trying.Spending 15 to 30 minutes losing yourself in a good book can take your mind off theday's stressful events.

I love to unwind at the end of my day withmy Kindle reader. As a side note, avoid reading from a backlitdevice at night such as an iPad. Tablets emit light which suppresses your naturalproduction of melatonin. Using an eReader such as a Kindle which isnot backlit is a better choice. Not into readingéHow about spending some time doing some relaxation exercises or meditation to help calm the mindéOr how journaling in your personal diary jotting down either what you were grateful for thatday or a personal success story that brings about a sense of peace contentmentéStrategy 4.

Sleep Disorders Center Boys Town National Research

When children are experiencing sleep problems,it can be disrupting and upsetting for the entire family.Lack of an adequate amount of sleep can lead to problems in school and at home, irritabilityand behavioral problems. The Boys Town Sleep Disorders Center is designedspecifically for pediatric patients, ages 318 years, but technicians can perform sleepstudies on adults as well. The Boys Town Sleep Disorders Center examinesthe following sleep and behavioral concerns. Respiratory problemsParasomnias (sleep walking, sleep talking) Sleep behavior issuesNarcolepsydaytime sleepiness

Obstructive sleep apneaSnoring Night terrorsStudies are conducted Monday through Friday by a team of licensed healthcare professionalsand experience sleep technicians. When children come for a sleep study theyusually come in, in the late afternoon or early evening and the study usually starts aroundseven or eight o'clock at night depending on the age of the child. During the study, electrodes will be placedon specific locations of your child's body to monitor breathing patterns, brain activity,eye movement, muscle activity, heart rate,

oxygen levels and oronasal airflow.A polysomnogram records the different sleep stages and any problems that may be occurringduring each stage. A tutorial camera will record any behavioralissues that may occur during sleep. The entire study is noninvasive and painless. The sleep study is an overnight evaluation.In order to capture the most accurate results, we need your child to feel as comfortableas possible. You are welcome to bring favorite items fromhome to help maintain your bedtime routine. Stuffed animalBlanket

Bedtime storybookPajamas PullupsBedtime snack (No caffeinated beverages) Boys Town National Research requiresthat a parent stay the night with their child. A separate bedroom is offered for the parentor if the parent wishes to stay in the same room with the child, comfortable sleepingarrangements are available. The mission of Boys Town is to change theway America cares for children, families, and communities. We know sleep problems canbe very disruptive within families and so we feel that if we are able to diagnose thoseproblems and, along with our large group of

very capable and competent pediatricians andENT s, come up with a treatment plan to help the child get better and get backto normal sleep and a normal life. The Boys Town Sleep Disorders Center is locatedBoys Town National Research at 14000 Boys Town Road, (1'th Pacific) onthe campus of Boys Town. If you are interested in determining the causeof your child's sleep disorder, contact your physician for a referral to the BoysTown Sleep Disorder Center.

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