Content of the material
What to do in the evening
10. Mind what you eat
Have a light dinner. Heavy meals may be difficult to digest and indigestion may make it difficult to fall asleep, but don’t go to bed hungry.
Hunger keeps you awake. Eat a light snack shortly before bedtime. Snacks like bananas, Greek yogurt and hummus will help you sleep better.
11. Turn off the TV and computer
This kind of stimulation tells the brain to be alert when it’s supposed to be winding down and has been proven to reduce sleep quality.
Techniques to Promote Sleep
|Does Counting Sheep Work?|
The oldest trick in the book may not be such a great trick after all. It was considered a given that the repetitive, monotonous activity of counting sheep would bore you to sleep. But a group of researchers at Oxford University recently decided to test that age-old theory. According to their results, counting sheep is actually so boring that it doesn’t keep your attention long enough for you to relax your body and mind for sleep. What did seem to help the insomniacs to fall asleep an average of more than 20 minutes sooner was visualizing a relaxing, inviting scene.
Techniques to promote sleep range from the very simple, such as eating a light snack, to the less intuitive, such as deep abdominal breathing. Snack Lightly Before Bed There’s nothing like a grumbling stomach to keep you awake. So if hunger pangs strike as you’re preparing for bed, have a light snack. Research indicates that a light snack can help you sleep more soundly. The emphasis, of course, is on light. Bedtime is no time to stuff yourself. An overly full belly can be just as detrimental to sleep as an empty one. There are various theories about what you should have as a snack before bed. One age-old suggestion is warm milk. Some research has suggested that milk might be helpful because it contains tryptophan, a naturally occurring amino acid that the body uses to make serotonin; serotonin is a brain chemical that has a calming, sleep-promoting effect. Tryptophan is also found in a variety of other foods, such as turkey, tuna, peanuts and cheese. Other researchers emphasize the importance of eating a nighttime snack that is high in carbohydrates, such as bread, potatoes, cereal or juice. The carbohydrates, they contend, help usher tryptophan into the brain, where it is converted into serotonin. Some sleep scientists recommend eating foods that are rich in magnesium and/or calcium. These minerals have a calming effect on the nervous system, and even a slight deficiency of them, they say, can affect sleep. Dairy foods are good sources of calcium. Sources of magnesium include fruits such as apples, apricots, avocados, bananas and peaches; nuts; and whole-grain breads and cereals. You might want to experiment with snacks from these various groups to see if they help you sleep. There’s no guarantee they’ll lead you to a good night’s sleep, but you may find some of them helpful. When choosing a snack before bed, another important point is that you should avoid foods that may promote heartburn, indigestion, gas or other upsets. That means you should probably avoid greasy, fatty and spicy foods. If you’re lactose intolerant, skip the warm milk — or use a lactose-free variety. And if MSG causes you problems, don’t treat yourself to those Chinese takeout leftovers. Actively Relax An excellent way to quiet your body and mind before bedtime is to use one of the active relaxation techniques. These techniques help you to deliberately clear your mind of intrusive thoughts, wring the tension from your body, and put yourself into a peaceful state. Progressive Muscle Relaxation (PMR) When you tense a muscle for a few seconds, it naturally wants to relax. That is how PMR works. You start at your toes and deliberately tense one muscle group at a time, progressively working your way up the body. To prepare, lie on your back on the floor or on a couch or recliner in a room other than your bedroom. Begin by scrunching your toes as hard as you can for ten seconds, while keeping the rest of your body relaxed. Then relax your toes, and tighten and release your calf muscles, again leaving your other muscles relaxed. Then move on to your thigh muscles. Continue through the muscle groups of the buttocks, abdomen, chest, forearms, shoulders, neck and face. Take your time at it; performing the muscle relaxation one time, from toes to head, should take at least 20 minutes. By the time you work your way through the muscle groups, you should feel very relaxed. If you don’t, repeat the entire cycle one more time. Abdominal Breathing Rhythmic breathing is one of the best ways to help your body relax. There are many variations. This particular technique appears simple, but you’ll need a little practice to do it properly. First, lie down on your back and begin to breathe normally. Now place your hand on your lower abdomen, just at your belt line, and slowly fill your lungs with air to the point that you can feel this portion of your abdomen rise. Take in as much air as you can and hold it for a couple of seconds. Then slowly release all the air in your lungs. Try to pay attention to nothing but the slow intake and release of air and the rhythmic rising and falling of your abdomen; don’t rush. Repeat this eight to ten times. Visualization Imagine your favorite vacation spot. Maybe it’s sitting on the sand with your bare feet being massaged by the ocean surf, or scuba diving off some coral reef. Alternately, think of an activity you find especially relaxing: drawing, cooking, hiking, walking your dog, even shopping. The idea behind visualization is to use your imagination to envision something that tells your mind to enjoy itself instead of being focused on some worry or concern. It can be anything you find soothing. As you lie in bed, close your eyes and literally "go" to that place or "do" that activity in your mind. Chances are good that you will be sleeping peacefully in short order. Your mattress also is a factor in your ability to fall asleep. Learn how to pick a good one on the next page.
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
Nerves That Can Make Your Hand Fall Asleep
The best way to make your hands fall asleep is to target the nerve. It could be the ulnar, median, or radial nerve.
Each of these nerves can cause numbness in the part of the hand they control. Let’s go a little deeper to explain how each nerve cause certain parts of one’s hand to go numb.
The ulnar nerve:
What can we do without the nerves? We can’t do absolutely anything without them. Nerves not only form part of the nervous system. They also control and coordinate other aspects of the body, send, receive, and process messages.
Your hand boasts three different types of nerves. One of them is called the “Ulnar nerve.” This nerve’s responsibility is to make your forearm muscles, used for gripping things, function correctly.
So, the ulnar nerve is in charge of controlling the forearm muscles. Additionally, this nerve also gives sensation to the pinky, including half of the ring finger standing next to the pinky.
Additionally, this nerve causes you to feel pain, shock, or numbness when you unknowingly bump the inside of your elbow.
How can the ulnar nerve cause numbness? This is simple. Apply pressure on your wrist or elbow, and that’s it. A simple way to achieve this is by allowing your hands or arms to curl inward while sleeping.
This is where the numbness resulting from the compression of the ulnar occurs:
- Pinky finger
- Pinky side of the ring finger
- Side of the hand under the above finger
- Side of the palm under the above finger
A Handy Tip: Numbness due to the ulnar may disappear after a couple of minutes. But keep in mind that compressing your ulnar nerve often can result in cubital tunnel syndrome.
The median nerve:
There’s a good reason the median nerve is referred to as the “laborer’s nerve.” It’s the major nerve on one’s forearm and supplies the muscle there too.
This nerve also supplies the thenar eminence’s muscles and controls the hand’s coarse movements. It controls the middle and index fingers’ sensation and muscles.
The median nerve also controls your palm side’s thumb and middle finger (ring finger side’s) sensations and muscles.
The wrist and elbow are two places the median nerve compression occurs. So when you curl your hand in a wrong or fetal position, numbness could hit you in the following places.
- Thumb’s base (the palm side)
- Middle and index finger (palm side)
A Handy Tip: Avoid sleeping positions that can lead to compression of your elbow and wrist. Prolonged compression can cause carpal tunnel syndrome, which results in pain, tingling, and numbness.
The radial nerve:
The radial nerve supplies the upper limb’s posterior portion. It runs down one’s arm underside and responsible for the muscle and triceps movement located at the back of one’s upper arm.
So this nerve helps in controlling the muscle responsible for extending one’s fingers and wrist. Radial nerve is in charge of the sensations and muscles in the back of one’s thumb and hand.
How can you cause hand numbness via the radial nerve? This happens when you apply pressure along your forearm or above your wrist.
So, if you fall asleep while resting on your wrist or arm, you could experience numbness in these areas:
- Thumb (backside)
- Index finger
- Thumb and index finger (webbing between them)
A Handy Tip: Be careful of how you pressure your radial nerve. Consistent pressure on this nerve can cause radial tunnel syndrome, a condition that could be extremely painful and discomforting.
Studies have shown consuming more blueberries slowed cognitive decline and actually improved memory and motor function. Blueberries are full of antioxidants which protect the body and reduce inflammation.
Blueberries also have Vitamins K and C as well as Manganese. Aim for 1/2 a cup to reap the benefits.
Blueberry Banana “Ice Cream”
Eating well doesn’t have to be boring. This two ingredient “ice cream” is so good for you, but it tastes so sweet!
Stress and Sleep
Everyone knows that it’s hard to sleep when you’re under a lot of stress. Unfortunately, there’s no way to grow accustomed to sleeping with stress, so the solution is to reduce the amount of stress in your life. If you moved into a new neighborhood only to discover that it was plagued by smelly smoke from a nearby factory, you would likely be annoyed or angry at first. But after several weeks, you probably wouldn’t notice it as much. You would become conditioned to the smell despite the fact that it may not be terribly healthy for you. A similar phenomenon can occur when we experience stress on an ongoing basis. We may be so bombarded with daily stress — in the form of hurried schedules, family commitments, traffic jams and the like — that we become accustomed to it. We may not even realize how stressed we are until we’re faced with a breakdown or an emergency — a "last straw." But such constant exposure to stress can make it difficult to get needed sleep and can compromise our overall health. It’s important to dispel the myth that you can avoid stress. If you breathe, you are going to encounter life situations that bring stress. Since you can’t avoid it, the best option is to learn how to manage it. One key to managing stress is assessing what you have control over and what you don’t. For instance, if your boss has set an unrealistic deadline for a project, you may have little or no control over changing that. But you do have control over how you respond to that deadline. And your response to a given situation is what you want to focus on as you seek to manage stress. You can choose to do certain things and not others. This ability to choose puts you in control and gives you the ability to make the situation work for you. Professional therapists who specialize in stress reduction will tell you that your body is the best guide to determining when you are feeling stressed. If you pay attention to how you feel both physically and emotionally, you can often intervene before stress begins to interfere with sleep. What does stress management during the day have to do with sleeping well at night? Plenty. Have you ever had the unpleasant experience of crawling into bed exhausted, wanting to put a terrible day behind you, and spending the next few hours tossing and turning as you go over every detail of your day? That is stress at work on your mind. All of those emotions and thoughts throughout the day that were not dealt with at the time can work their way to the surface in the quiet of night. In addition, the more you dwell on the upsetting events, the greater the effect on your body. When it senses stress, the brain sends a message to the body to release hormones that heighten alertness and prepare it for action. This is known as the fight-or-flight response. It’s a beneficial reaction if you need to fight off a dog that threatens you on your walk or jump out of the way of a speeding vehicle.
But when the stress is mental and there is no physical response necessary, that heightened state of alertness can keep you from relaxing enough to sleep. By learning to deal with stressors in your life more immediately during the day, you are less likely to be kept awake by them at night. Just as you can control the stress in your life, you can also control when you nap. Learn how napping may affect your nighttime sleep on the next page.This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
This post explains how to make your hand fall asleep, including other things you should know about numbness. The easiest way to make your hand fall asleep is by compressing or putting pressure on a nerve. It could be ulnar, median, or radial nerve.
You can achieve this by resting your head on your arms while sleeping or positioning your wrists and elbow awkwardly. But make sure you don’t pressure your nerves often. You don’t want to damaged a nerve.
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