Sleep induction
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Template:Rescue Methods of falling asleep are commonly used to promote sleep and prevent insomnia.
Alcohol
An alcoholic drink or nightcap is a long-standing folk method which will induce sleep as alcohol is a sedative. However, this is a poor method as, when the alcohol level subsides, there is a rebound effect: the sleeper becomes more alert and so tends to wake up too soon. Also, if they continue to sleep, REM sleep is promoted and this may cause vivid nightmares which reduce the quality of the sleep.[1]
Counting sheep
To relax and so promote sleep, a traditional form of meditation is to imagine sheep and count them.[2]
Darkness and quiet
Dim or dark surroundings with a peaceful, quiet sound level are conducive to sleep.[3] Retiring to a bedroom, drawing the curtains to block out daylight and closing the door are common methods of achieving this. When this is not possible, such as on an airplane, other methods may be used such as masks and earplugs which airlines commonly issue to passengers for this purpose.
Hot Bath
The daily sleep/wake cycle is linked to the daily body temperature cycle. For this reason, a hot bath which raises the core body temperature has been found to improve the duration and quality of sleep. A 30 minute soak in a bath of 40 degrees C which raises the core body temperature by one degree is suitable for this purpose.[4]
Sex
Many people find it easy to fall asleep after having sex.[5]
Sleeping Pills
Sleeping pills are best avoided as their long-term efficacy is poor and they have numerous adverse effects including daytime drowsiness, accidents, memory disorders and withdrawal symptoms.[6] If they are to be taken, the preferred choices are benzodiazepines with short-lasting effects such as temazepam or the newer Z-medicines such as zopiclone.[7]
Warm Milk
Foods rich in tryptophan such as banana and turkey have been found to assist sleep and a cup of warm milk or a milk-based drink is traditionally flavored for this purpose.[8] Cocoa is traditionally a bedtime drink but this contains high levels of xanthines which are a stimulant and so may be counter-productive.[9]
Yawning
Yawning is contagious as people tend to yawn when they see others yawning.[10] Yawning is commonly associated with sleep but it seems to be a measure to maintain arousal when sleepy and so prevents sleep rather than inducing it.[11] It may therefore be taken as a cue that it is a good time to sleep.
References
- ^ Marc Galanter, The consequences of alcoholism, p. 210 et seq.
- ^ P Martin (2005), Counting sheep: the science and pleasures of sleep and dreams, St. Martin's Griffin
- ^ Seymour Diamond, Donald J. Dalessio, The Practicing physician's approach to headache, p. 53
- ^ Judith Floyd (1999), "ch 2. Sleep Promotion in Adults", Annual Review of Nursing Research, vol. 17
- ^
Saltz, Gail (2007-07-11). "Jump in bed: Sex can help you stay healthy". Retrieved 2009-08-29.
Having fun in bed is not only good for a relationship, but also good for you
- ^ "Sleep complaints: Whenever possible, avoid the use of sleeping pills.", Prescrire Int., 17 (97): 206–12, 2008
- ^ Sleeping tablets, NHS
- ^ Martin Reite, John Ruddy, Kim Nagel, Concise guide to evaluation and management of sleep disorders, p. 98
{{citation}}: CS1 maint: multiple names: authors list (link) - ^ Laurel A. Eisenhauer, Lynn Wemett Nichols, Roberta Todd Spencer (1998), Clinical pharmacology and nursing management, p. 360
{{citation}}: CS1 maint: multiple names: authors list (link) - ^ Mary A. Carskadon (1993), Encyclopedia of sleep and dreaming, p. 652
- ^ Ronald Baenninger (1997), "On Yawning and its functions" (PDF), Psychonomic Bulletin &Review, 4: 198–207