A common sleep disorder can affect up to half of Americans and can cause sleep paralysis.
While it may not seem like much, sleep paralysis can cause your body to go into a state where it cannot move, which can cause a host of medical problems including insomnia, difficulty falling asleep, difficulty waking up and muscle spasms.
To avoid the most common sleep paralysis symptoms, here are 5 tips to get more quality sleep.1.
Stay active throughout the night.
While you might feel like you’re having a hard time falling asleep or feeling sluggish, your body is actually working to help you fall asleep.
Your muscles are getting ready to contract, and your heart rate is up.
As you sleep, your brain is also working to wake you up.
And when you wake up, you’re usually more alert, ready to go and ready to take your first deep breaths.2.
Get plenty of rest.
The best way to stay awake during the night is to get plenty of sleep, according to Sleep Disorders.
“If you have a history of sleep disorder, then your body has a hard enough time staying asleep without having to constantly wake you and you’re in a constant state of alertness,” said Dr. Mark Beilinson, a sleep expert and professor of psychiatry at the University of Toronto.
“But if you don’t have a sleep disorder and you can get adequate sleep, then you have less sleep issues to worry about.
So make sure that you’re getting adequate sleep.”3.
Sleep around the clock.
While not as common as sleep paralysis, it’s still important to get your body into a rhythm of sleep and avoid getting too little sleep.
“Your body is designed to sleep at the same time every day, and it’s the same thing every night,” Beilenson said.
“The reason you need to sleep in a regular rhythm is because it’s very important to the brain to stay asleep.”
Beilelson recommends getting at least two hours of sleep each night.4.
Get enough sleep.
Getting enough sleep can help you get the most out of your sleep cycle.
“I’ve found that when you get more sleep, you can actually be more alert and less sleepy and that helps with things like staying asleep and staying alert,” Beiler said.
In fact, it may be a better idea to get at least three to four hours of uninterrupted sleep each day than to have a normal night’s sleep, since you’ll be less sleepy during that time.5.
Eat a healthy breakfast.
A healthy breakfast is the best way for your body and mind to keep you awake throughout the day, according the American Academy of Pediatrics.
Breakfast is a great way to get the full energy boost that your body needs for a good night’s rest.
“There’s a really strong relationship between sleep and sleepiness,” Beelinson said.
If you’re trying to get enough sleep, get a solid breakfast to help get you through the day.
“For me, I usually eat my morning cereal or something similar in a cereal bowl,” Beiser said.
You can even add a cup of oatmeal to your cereal if you want to boost your energy during the day without eating a whole bag of cereal.
“And it can help your brain wake up and it can keep your body asleep.”
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