Your Guide to Healthy Sleep

Discuss any questions in English. Practise your writing skills.

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gavenkoa
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#1

Сообщение gavenkoa »

Found interesting reading free for download:

https://www.nhlbi.nih.gov/health-topics ... lthy-sleep

Affected by https://en.wikipedia.org/wiki/Sleep_deprivation ? Go ahead and download!

Unlike average Internet garbage with booklet is made by respectful American health agency.
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Mary May
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#2

Сообщение gavenkoa »

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#3

Сообщение gavenkoa »

I found interesting definition of insomnia: It takes you more than 30 minutes to fall asleep at night.

I mistakenly thought I had hard time to get to sleep, but according to definition it is OK.

And if you fall asleep within 5 min it's a sign of sleep deficit.

It is not the first place where I see danger of long nap. Don't nap for more than 20 min! You have night for sleep!
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#4

Сообщение gavenkoa »

Great quotation:
If you can’t fall
asleep (or fall back to sleep) within 20 minutes, get out of bed, go
into another room, and do a relaxing activity (such as reading) until
you feel sleepy again. Then return to bed. Studies have shown that
this reconditioning therapy is an effective way to treat insomnia.
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#5

Сообщение gavenkoa »

It is not first source that states that Chernobyl nuclear power plant accident has been caused by sleepy workers exhausted by night shifts.
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#6

Сообщение Yety »

Another great long-read from the Guardian on the subject.
Finally, a cure for insomnia? – podcast
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#7

Сообщение Mary May »

gavenkoa пишет: 17 ноя 2018, 00:31 Great quotation:
If you can’t fall
asleep (or fall back to sleep) within 20 minutes, get out of bed, go
into another room, and do a relaxing activity (such as reading) until
you feel sleepy again. Then return to bed. Studies have shown that
this reconditioning therapy is an effective way to treat insomnia.
It doesn't seem to be working in my case. When, at last, I feel sleepy again, it's often too little time left - as it will definitely happen today (

BTW, there's a course starting on Monday:
https://www.coursera.org/learn/sleep
Its obvious advantage is, if it appears to be too tedious, that could still be beneficial for the sufferers.
Perhaps, even more ))
Win-win!
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#8

Сообщение gavenkoa »

Mary May пишет: 17 ноя 2018, 04:11 BTW, there's a course starting on Monday:
https://www.coursera.org/learn/sleep
Even if I'd like to support course 50$ is too much for me (( They have free option though.
Mary May пишет: 17 ноя 2018, 04:11 When, at last, I feel sleepy again, it's often too little time left - as it will definitely happen today (
In Yety's link they talk about London clinic that treats sleep problems and one of the therapy requires to get up at fixed time no matter how you want sleep. In three weeks they adjust https://en.wikipedia.org/wiki/Circadian_rhythm

I don't have vocations for 2 years and I'd like to do a lot off work activities. The only way to get time is to reduce sleep time (( I thought it would be beneficial but actually situation becomes worse, bad at work -> feel guilty during rest = make less spending even more time.

I heard my fiends spending nights awake and how they feel good after all. Now I believe that it is because of https://en.wikipedia.org/wiki/Modafinil In short run it is proven to be safe. There is no information about safety for life long experience. There are known cases when skin may suffer from dermatitis and this condition should vanish with a time (it's allergic reaction).
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