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This listography is dedicated to all those suffering with depression or anxiety. Feel free to peruse the lists even if you don't have any existing issues. They contain advice on various aspects of life - from eating to sleeping to building confidence and so on.

bookmarks:

Okay, if you know me - I like reading articles about studies and statistics that involve children because I really want to be a good parent one day. Recently, I read on article about naps. Here's an outline of the article:

  • We all have sleep drives - "a psychological urge to sleep when we need a rest." This builds up the longer we are awake.
  • Naps, depending when we take them and how long they are, can ruin our sleep drive, thus ruining a good night's rest.
  • The article recommends naps be taken in the early afternoon before 3:00 PM from 10 to 30 minutes long.
  • You won't feel as groggy waking up and your sleep drive for the night won't be ruined after taking the type of naps the article recommends. It will still give you a boost of energy for the rest of the day.

Keeping your sleep schedule normal is important mentally and physically. Try your best to get 7-8 hours of sleep. If you struggle with a high sleep drive during the day, take those naps. Time them with the kitchen stove timer. Ask someone to wake you up after 10 to 30 minutes. Use your iPhone timer (I almost forgot almost everyone has a cell phone!)

There are other things you can do to keep your sleep drive normal.

  • Do some meditating and deep breathing before sleeping
  • Work on thinking of positive affirmations in bed so you fall asleep on a positive note. Positivity makes it easier to fall asleep than stress does. Here's one specifically for sleep troubles: "I let go of my thoughts until the morning."
  • Stop using technology that requires you to look at a lit screen at least 30 minutes before bed. "Artificial light inhibits sleep-promoting neurons in the brain and the nightly release of the hormone melatonin, which aids sleep, while activating neurons that boost alertness..." Want to read more?
  • Invest in high quality pillows and mattresses. If mattresses are out of the question, maybe go for an egg-crate. You deserve it if you can scrap together the means to buy something nice. A nice pillow could mean less tension in your neck and better quality sleep
  • Exercising early in the day has shown to improve sleep
  • Meals full of carbs can make you sleepy, thus making you more likely to go for a bad nap. Balance your carb intake so you can keep your sleep drive normal.
  • "Don't obsess about not sleeping. Instead, remind yourself that while sleeplessness is troublesome, it isn't life-threatening."
  • Milk (though not that good for you) contains a natural sedative - so if you really must - drink a glass a couple hours before bed

Note: By the way, I feel like when I was saying "sleep drive," readers are thinking "sex drive." Totally unrelated comment, but it amuses me, haha.

jun 25 2013 ∞
jun 28 2013 +