![]() Stay out of bed so that your brain doesn't link that activity with being in bed the goal is to train your brain to associate your bed only with sleeping. So if you're tired but not drowsy, continue doing a relaxing activity until you do feel drowsy. You can be physically tired but unable to fall asleep," Dr. "Feeling drowsy or sleepy is different from feeling tired. Don't get into bed until you're drowsy - that is, when your eyelids feel heavy and you're nodding off and yawning. If you have trouble dropping off to sleep, do something relaxing for at least 15 minutes before climbing into bed, such as reading listening to a book, podcast, or music or meditating. Javaheri recommends taking a "technology time-out" and dimming any bright lights for at least an hour or two before bedtime. And all visible light suppresses the secretion of melatonin, a hormone that influences circadian rhythms. But too much blue light at night can make it harder to fall asleep. During the day, blue light stimulates and wakes you up. Blue light affects the body's circadian rhythm, our natural wake-and-sleep cycle. Televisions, computers, and smartphones (as well as energy-efficient lighting) are all increasing our exposure to blue light, one of the wavelengths in the visible light spectrum. They're designed to make you click to the next episode, which often delays your bedtime, she says. What's more, the programs people watch on TV or other devices tend to be emotionally stimulating and addicting. But now we're flooding ourselves with artificial light late into the evening," says Dr. "Evolutionarily, we were designed to sleep when it's dark. Start by taking stock of your nighttime light exposure. If you're not logging enough z's on a regular basis, a number of strategies can help. However, there is evidence linking insomnia to a greater risk of high blood pressure and heart disease, especially in insomniacs who also don't get sufficient amounts of sleep. Part of the reason stems from differences in the way researchers measure and define insomnia, says Dr. The heart risks associated with insomnia aren't as well defined as the risks from short sleep duration. An estimated 15% to 24% of adults have insomnia, which often (but not always) leads to insufficient sleep. Other people have insomnia - trouble falling or staying asleep. "These people could sleep more if they let themselves, but they don't make it a priority," she says. But in many cases, habits such as late-night TV binge-watching is to blame, according to Dr. Sometimes, work or family obligations prevent people from getting enough sleep. Insufficient sleep also appears to raise stress hormone levels and inflammation, which also strain the heart. The exact mechanisms aren't fully understood, but disruptions in blood pressure and blood sugar regulation likely play a role. People who consistently get less than six hours of sleep nightly face a higher risk of heart disease as well as other, often co-occurring conditions such as diabetes and obesity. When you don't sleep enough, feeling tired and bleary-eyed is only part of the problem. Sogol Javaheri, a sleep specialist at Harvard-affiliated Brigham and Women's Hospital. But others choose to stay awake and end up chronically sleep deprived," says Dr. "Some people have trouble falling asleep. According to the CDC, about one in three adults doesn't get enough sleep. Whatever the reason, the results are familiar to many people - feeling unrefreshed and maybe even a bit cranky when you wake up the next morning. Or perhaps you snuggle under the covers and close your eyes at a decent hour, but then toss and turn, unable to fall asleep. Maybe you stay up past midnight watching TV or checking your smartphone while lounging in bed. ![]() Make sure you're getting enough quality snooze time. A sleep shortfall can be hard on your heart. ![]()
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