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Warnings Do not use: For children under 12 years of age. With any other product containing diphenhydramine, even one used on skin. Do not use with NyQuil. Ask a doctor before use if you have: A breathing problem such as asthma, emphysema, or chronic bronchitis.
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O ur Paleolithic ancestors would have rarely eaten after dark, and studies have found that our circadian rhythms may prevent us from effectively managing food eaten later at night. Staying for one more drink with your colleagues after work, getting home late and then struggling to wind down before finally getting to bed at midnight. Sound familiar? A study by Dr Stanley found that couples who shared a bed endured 50 per cent more sleep disturbances than those who slept separately.
He recommends buying a bigger bed if possible or, in extremis, separate rooms. Humans are the only species that share their sleeping space for intimacy rather than just warmth or protection. I f keeping us awake is big business for Netflix, then helping you to sleep is a market worth millions for the wearable sleep tech industry. For Dr Stanley, a Fitbit is no replacement for common sense.
It takes the average person minutes to fall asleep. It can be hard to deny the ones we love, but active cats and snoring dogs can put paid to quality sleep.
These potted plants in your bedroom may help
A survey from Mayo Clinic Sleep Disorders Center showed that more than half of people who sleep with their pets say the animals disturb their slumber. Animal dander can also trigger allergic reactions, causing further disruption. B lue light from electronic devices bombards the eyes, tricking the brain into thinking that it is, in fact, daytime.
Make sure that you limit screen time in the hours before bed, and resist temptation by leaving your phone outside the bedroom.
Insomnia thinks it’s my best friend. | The Bloggess
As well as limiting light interference, having a phone break will aid relaxation. The research compared sleep patterns of participants who took five minutes to write down forthcoming duties with those who chronicled completed activities. And for those who wake up in the night worrying, Dr Lederle advises them to mentally pin those anxieties down. We schedule what time we wake, so why not schedule what time we go to sleep? Work out what time you need to go to bed for an eight-hour sleep opportunity. It might even allow you to wake up naturally in the morning, no alarm needed.
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However, if you find yourself slipping into bad habits, just re-start the process. They found that it reduced back pain by 57 per cent, shoulder pain by 60 per cent, back stiffness by 59 per cent and improved sleep quality by 60 per cent. But over-obsession about getting sleep can, ironically, be a prime cause of insomnia.
Perhaps you have an erratic lifestyle, work shifts and struggle to maintain a sleep routine. If lighting a candle and lying on the floor for five minutes makes you feel good, then go for it.
We urge you to turn off your ad blocker for The Telegraph website so that you can continue to access our quality content in the future. Visit our adblocking instructions page. Telegraph Lifestyle Health and Fitness Mind. Get up I f you find yourself staring at the ceiling in the middle of the night for longer than 20 minutes, then the best way to get back to sleep is to actually get out of bed.
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Get a bigger bed A study by Dr Stanley found that couples who shared a bed endured 50 per cent more sleep disturbances than those who slept separately.