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- Sleep_restriction abstract "Sleep restriction is a method of curing insomnia by limiting time in bed to a certain range of hours equal in length to the person's total daily sleeping time, to train the body to release sleep hormones at bedtime. "Sleep restriction" may also refer to partial sleep deprivation.Sleep Restriction theory is based on the idea that you can retrain your body to sleep again, if your body has learned how to get along with little sleep. STEP ONE: Make sure you are off sleeping pills. STEP TWO: Find your minimum sleep threshold. Most people can get a little bit of sleep each night, even if it is only for a couple of hours. STEP THREE: Only sleep for that amount of time, even if you can sleep more. Subtract the time you are able to sleep from the time you usually wake up or want to get up and set this as your bedtime. For example, if you minimum sleep threshold is two hours and you want to wake up at 6:00 am, then stay awake until 4:00 am. STEP FOUR: Use specialized bright light to reinforce your new wake schedule. Bright light is the most powerful regulator of the sleep wake cycle. To reset a normal sleep pattern, use light for about one half hour when awakening. STEP FIVE: Gradually increase minimum sleep threshold. Add fifteen minutes of sleep per night until you start having trouble sleeping again. For example, you go to sleep at 4:00 on night one, and get up at 6:00 am. On night two, you go to sleep at 3:45 am and get up again at 6:00 am. Make sure to keep the same waking schedule. If, for example, you are at night six and start having trouble sleeping, go back to where you are able to sleep solid and stay there for a few days before adding more time. STEP SIX: Don’t nap. Napping disrupts circadian rhythm and hurts your ability to sleep again when you need to. Napping during the day teaches your body to sleep when you shouldn’t.Restricting sleep has a variety of negative effects on a person’s cognitive performance and their behavioral alertness. There have also been reports of wakeful sleeping where a person will spontaneous fall asleep for 0.5 seconds up to 10 seconds without remembering that they were asleep at all. Self-reports of participants of sleep restriction indicate that it can also affect a person’s mood and alertness. On top of neurobehavioral deficits, the restriction of sleep in a clinical setting also has numerous physiological consequences. Decreased sleep has lead to obesity, a decrease in immune responses, alterations in endocrine responses (which regulate the body’s internal systems), and increases the likelihood of a variety of cardiovascular disorders. Overall, numerous researchers conclude that “experimentally induced chronic sleep restriction results in several adverse physiological consequences.”".
- Sleep_restriction wikiPageID "36742916".
- Sleep_restriction wikiPageRevisionID "603448454".
- Sleep_restriction subject Category:Psychological_concepts.
- Sleep_restriction subject Category:Sleep_physiology.
- Sleep_restriction comment "Sleep restriction is a method of curing insomnia by limiting time in bed to a certain range of hours equal in length to the person's total daily sleeping time, to train the body to release sleep hormones at bedtime. "Sleep restriction" may also refer to partial sleep deprivation.Sleep Restriction theory is based on the idea that you can retrain your body to sleep again, if your body has learned how to get along with little sleep. STEP ONE: Make sure you are off sleeping pills.".
- Sleep_restriction label "Sleep restriction".
- Sleep_restriction sameAs m.0xpdj7t.
- Sleep_restriction sameAs Q17144213.
- Sleep_restriction sameAs Q17144213.
- Sleep_restriction wasDerivedFrom Sleep_restriction?oldid=603448454.
- Sleep_restriction isPrimaryTopicOf Sleep_restriction.