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Healthy

  Increased Sleep  
 
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Good sleep habits include:

  • Go to bed at the same time each night.
  • Reserve your bed for sleep and sex. Watch television or read in another room.
  • Avoid caffeine, alcohol and cigarettes, especially in the afternoon and evening.
  • Don't lie in bed watching the clock. If you can't fall asleep within half an hour, get up and listen to calming music or read.
  • Exercise 20 to 30 minutes at least three days a week - but not too close to bedtime.
  • Limit naps and don't nap longer than 30 minutes.
  • Take a walk outside during the day.
  • Sleep in a cool, quiet, dark room. Wear earplugs or eyeshades to block out light and sound.
  • Sleep on good bedding.
  • Limit drinking liquids a few hours before bedtime.
  • Don't go to bed hungry or overstuffed; both may cause physical discomfort.
  • Save scary movies, strenuous exercise and serious family arguments for daytime.

 

 
 

Increased Sleep can help with the following:
 
 
Habits  Lack of Sleep

Hormones

  Low HGH (Human Growth Hormone)
 Growth hormone is released during periods of deep sleep. So, the lack of deep sleep may be a major cause of growth hormone deficiency, especially in fibromyalgia and chronic fatigue syndrome. Natural remedies such as The Revitalizing Sleep Formula by Integrative Therapeutics, 5-HTP or tryptophan, calcium and magnesium at bedtime, and melatonin (1/2mg) can be very effective for sleep.

Metabolic

  Hypersomnolence
 Avoid working at night or social activities that delay bedtime.
 
 


KEY
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