Getting Problems Sleeping the night time Before a Marathon

Charlene Gamaldo, M.D. Johns Hopkins neurology sleep specialist and medical director of the Johns Hopkins Center for Sleep at Howard County General Hospital and Virginia Runko, Ph.D., Johns Hopkins behavioral sleep specialist, explain common sleep problems, like chronic insufficient sleep and insomnia, and basic things you can do to get better sleep. When it’s time to see a sleep specialist for treatment of a sleep disorder is discussed. Appointments: 1-800-WESLEEP.
http://www.hcgh.org/sleep

Studies show that 92% of athletes experience poorer than normal sleep on the night prior to competition. In this short video I explain why, and a offer some science-based tips on how to improve sleep quality during competition or goal phases..
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Can’t sleep? You’re not alone 60+ million Americans have anxiety that affect your sleep. Here’s why anxiety affects your sleep… & vice versa..
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ABOUT THE SERIES:
Can’t sleep? You’re not alone. More than 40 million Americans suffer from chronic sleep disorders and another 20 million have trouble sleeping in general. And those are just the people who have actually reported sleep issues. We all can relate to having trouble falling asleep because, according to Dr. Judith Joseph, everyone has some degree of stress or anxiety in their lives. Our sit-down with Dr. Joseph will give you the tools to deal with that stress and anxiety and overcome insomnia. First, you’ll learn about the science of sleep, when sleep issues become an actual sleep disorder, and why stress can affect your ability to fall asleep and stay asleep. You’ll also learn self-help strategies for getting a good night’s sleep, how to find the right sleep specialist, and all the treatment options available for anxiety and sleep disorders. This class will teach you how to cope with stress and sleep soundly.

How To Cure Insomnia Naturally Without Medication | Get Rid Of Sleeping Problems | Best Way To Sleep Better At Night.
Hey guys! This weeks video is all about insomnia and how to treat it naturally without the use of medication..
I see many patients who have insomnia and most of the time they want sleeping tablets But actually most pharmacists, GPs, nurse practitioners prefer not to recommend sleeping tablets. As insomnia can often be improved by changing your daytime and bedtime habits or by improving your bedroom environment..
See your GP, Pharmacist or Nurse Practitioner if you’re still having difficulty getting to sleep after trying these techniques..
WHAT IS INSOMNIA?
Insomnia means poor sleep. About one third of adults do not get as much sleep as they would like. Poor sleep can mean:
• Not being able to get off to sleep..
• Waking up too early..
• Waking for long periods in the night..
• Not feeling refreshed after a night’s sleep..
If you have poor sleep, particularly over a long period of time, it can severely affect your life, as it can cause:
• Tiredness (fatigue) and loss of energy in the daytime..
• Poor concentration..
• Loss of interest in usual activities..
Irritability..
• Depression and anxiety..
• Inability to do things as well or as much as usual..
• A worse quality of life..
WHAT IS A NORMAL AMOUNT OF SLEEP?
About 6-9 hours per night is average for most adults. Most people establish a pattern that is normal for them in their early adult life. However, as you become older, it is normal to sleep less. For most people it takes less than thirty minutes to fall asleep..
So, everyone is different. What is important is that the amount of sleep that you get should be sufficient for you, and that you usually feel refreshed and not sleepy during the daytime..
HOW TO SLEEP BETTER?
Insomnia can often be improved by changing your daytime and bedtime habits or by improving your bedroom environment..
Making small changes may help you to get a good night’s sleep. Try some of the methods below for a few weeks to see if they help..
See your GP, Pharmacist or Nurse Practitioner if you’re still having difficulty getting to sleep after trying these techniques..
DAYTIME HABITS:
• Set a specific time for getting up each day. Try to stick to this time, seven days a week, even if you feel you haven’t had enough sleep. This should help you sleep better at night..
• Don’t take a nap during the day..
• Exercise daily, but don’t exercise for at least four hours before going to bed..
BEDTIME HABITS:
• Stop drinking tea and coffee for a few hours before bedtime..
• Avoid drinking alcohol and smoking, particularly shortly before going to bed..
• Don’t eat a big meal just before bedtime..
• Don’t use back-lit electronic devices shortly before going to bed..
• Don’t lie in bed feeling anxious about lack of sleep. Instead, get up, go to another room for about 20 minutes and do something else, such as reading or listening to soft music, before trying again..
• Write a list of your worries and any ideas to solve them before going to bed. This may help you forget about them until the morning..
• Link to relaxation techniques: https://www.nhs.uk/conditions/stress-anxiety-depression/ways-relieve-stress/?
BEDROOM ENVIRONMENT:
• Use thick blinds or curtains or wear an eye mask if the early morning sunlight or bright street lamps affect your sleep..
• Make sure your bedroom is at a comfortable temperature for sleeping..
• Wear ear plugs if noise is a problem..
• Don’t use your bedroom for anything other than sleeping or sex. Avoid watching television, making phone calls, eating or working while you’re in bed..
• Make sure your mattress is comfortable and that you have a pillow you like, as well as adequate bedding for the time of year..
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Sleep Hygiene is an essential mental health skill..
When my clients come in for treatment for some of their challenges like depression, anxiety or relational problems, one of the most common associated problems that they have is difficulty sleeping. This shows up as either having a hard time falling asleep, staying asleep or just feeling tired all the time. Getting enough quality sleep can make your brain function much better, you’ll be better at solving problems and feel more self-control. In this video we’re going to talk about how to train your brain to sleep well, it’s called sleep hygiene.
Sleep is essential for good mental health. Lack of sleep can actually cause mental illness. Research is showing that one of the most effective ways to treat depression is by helping people improve the quality and quantity of their sleep. One study of people with depression found that after resolving their insomnia, 87 percent of them experienced major improvements in their depression, their depression symptoms disappeared after eight weeks of good sleep. https://www.nytimes.com/2013/11/19/health/treating-insomnia-to-heal-depression.html.
So how do we improve our ability to get sleep? We can train our brains to sleep better. Sleep Hygiene means going through a routine that trains your body to know when to sleep. Like a muscle that strengthens with practice, sleeping well is a skill we can develop. Here are some essential skills to develop better sleep..
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Runners can put a lot of pressure on themselves when it comes to falling asleep, especially the night before a big race or workout. This video will shed some light on when you should worry about being sleep-deprived and when you shouldn’t. Coach Ruairi also gives tips to make the most of your race or workout if you didn’t sleep well the previous night..
�� Link to Matthew Walker’s TED Talk:
https://youtu.be/5MuIMqhT8DM

Sleep expert Matthew Walker breaks down the many effects of sleep deprivation on your brain and body..
Following is the transcript of the video:
Matthew Walker: My name is Matthew Walker, I am a professor of neuroscience and psychology at the University of California, Berkeley, and I am the author of the book “Why We Sleep.”.
We certainly know that a lack of sleep will actually prevent your brain from being able to initially make new memories, so it’s almost as though without sleep the memory inbox of the brain shuts down and you can’t commit new experiences to memory. So those new incoming informational emails are just bounced, and you end up feeling as though you’re amnesiac. You can’t essentially make and create those new memories..
We also know that a lack of sleep will lead to an increased development of a toxic protein in the brain that is called beta amyloid and that is associated with Alzheimer’s disease because it is during deep sleep at night when a sewage system within the brain actually kicks in to high gear and it starts to wash away this toxic protein, beta amyloid. So if you’re not getting enough sleep each and every night, more of that Alzheimer’s-related protein will build up. The more protein that builds up, the greater your risk of going on to develop dementia in later life..
What are the effects of sleep deprivation on the body? Well, there are many different effects. Firstly, we know that sleep deprivation affects the reproductive system. We know that men who are sleeping just five to six hours a night have a level of testosterone which is that of someone ten years their senior. So a lack of sleep will age you by almost a decade in terms of that aspect of virility and wellness..
We also know that a lack of sleep impacts your immune system. So after just one night of four to five hours of sleep, there is a 70% reduction in critical anticancer-fighting immune cells called natural killer cells. And that’s the reason that we know that short sleep duration predicts your risk for developing numerous forms of cancer. And that list currently includes cancer of the bowel, cancer of the prostate, as well as cancer of the breast. In fact, the link between a lack of sleep and cancer is now so strong that recently the World Health Organization decided to classify any form of nighttime shift work as a probable carcinogen. So in other words, jobs that may induce cancer because of a disruption of your sleep rate rhythms..
We also know that a lack of sleep impacts your cardiovascular system because it is during deep sleep at night that you receive this most wonderful form of effectively blood pressure medication. Your heart rate drops, your blood pressure goes down. If you’re not getting sufficient sleep, you’re not getting that reboot of the cardiovascular system, so your blood pressure rises. You have, if you’re getting six hours of sleep or less, a 200% increased risk of having a fatal heart attack or stroke in your lifetime..
There is a global experiment that is performed on 1.6 billion people twice a year and it’s called daylight saving time. And we know that in the spring, when we lose one hour of sleep, we see a subsequent 24% increase in heart attacks the following day..
Another question, perhaps, is what is the recycle rate of a human being? How long can we actually last without sleep before we start to see declines in your brain function or even impairments within your body? And the answer seems to be about 16 hours of wakefulness. Once you get past 16 hours of being awake, that’s when we start to see mental deterioration and physiological deterioration in the body. We know that after you’ve been awake for 19 or 20 hours, your mental capacity is so impaired that you would be as deficient as someone who was legally drunk behind the wheel of a car. So if you were to ask me what is the recycle rate of a human being, it does seem to be about 16 hours and we need about eight hours of sleep to repair the damage of wakefulness. Wakefulness essentially is low-level brain damage..
#Sleep #SleepDeprivation #TechInsider.
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What Happens To Your Body And Brain If You Don’t Get Sleep | The Human Body