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Tired All the Time? Here’s How to Improve Your Sleep Hygiene

Tired All the Time? Here’s How to Improve Your Sleep Hygiene
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T.A.T.T. Those letters may or not form a familiar acronym to you. For the uninformed, it stands for “tired all the time.”

We’ve all heard friends, family and even perfect strangers talk about their tiredness, whether chronic or brought on by recent events. It’s not a great feeling to be exhausted, and hearing someone whine over it is arguably even worse.

However, thanks to some new research out of Colorado College, you might have a more legitimate reason to tell someone to stop complaining about their tiredness.

The new study shows that mindset can influence cognitive states in positive and negative ways. The experiment involved a group of 164 students who were told to wear high-tech new device that could analyze the quality of the sleep they had gotten the previous night. These students were then split in two, and students in the first group were told that their REM sleep the night before had been above average at 28.7. In the second group, students were told they had gotten 16.2 percent REM sleep, which is well below the average.

The result? Students in the assigned sleep-quality of high REM sleep out-performed students in the second group in tests measuring information processing and attention. The mindset of the first group played a role in these positive tests results, an effect researchers dubbed “placebo sleep.”

What does this research say to those who are chronically exhausted? Attitudes makes all the difference. That doesn’t mean there aren’t other ways to reverse that “T.A.T.T.” feeling, though.

Developing better “sleep hygiene” is a holistic effort, so on top of keeping complaints and worries to a minimum, here are five simple tips that could help you feel more rested after sleep:

1. Go to bed at the same time at night and wake up at the same time in the morning

Getting on a sleeping schedule helps keep the ending and beginning of your day consistent. While it may not be possible to do this 365 days a year, try as much as possible if you want to improve your sleep hygiene.

2. Take care of your emotional health

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129 comments

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12:35AM PST on Feb 27, 2014

Not mentioned here is the effect of watching screens close to bedtime and the presence of wireless gadgets in the bedroom. Some people sleep with their cell phones beneath their pillows - switched on, others with cordless DECT phones in the room, baby monitors (deadly for babies!), digital clocks etc. Another cause is the presence of switched-on cordless phones and wi-fi in neighboring apartments, and smart meters attached to homes, emitting non ionizing radiaiton which can penetrate walls and have very deleterious effects on sleep quality.

4:52AM PST on Feb 13, 2014

thanks

12:12AM PST on Feb 8, 2014

Noted

6:43PM PST on Feb 7, 2014

thanks

8:25AM PST on Feb 7, 2014

thx!

10:11AM PST on Feb 5, 2014

it is always nice to have someone point out the obvious when they have nothing better to do with their time.

9:34PM PST on Feb 4, 2014

thanks

9:31PM PST on Feb 4, 2014

Difficult to go to bed at the same time every night.

7:51AM PST on Feb 4, 2014

Not really news, but I guess it's always good to be reminded. Dealing with stuff you've let slide seems to help me, but that could just be me.

3 spammers?!? Flagged.

5:31AM PST on Feb 4, 2014

Thanks!

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