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Two More Sleeps

Two More Sleeps

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Restless legs syndrome (RLS) causes an irresistible and uncomfortable urge to move your legs. You may be lying down peacefully when you start to feel a throbbing or itching sensation in your legs that only gets better when you get up and walk. RLS makes it difficult to fall asleep, resulting in excessive sleepiness the next day. For treatment, doctors often prescribe medications similar to what is prescribed for narcolepsy. These medications may not treat idiopathic hypersomnia as effectively as they treat narcolepsy, however. Additionally, if you have idiopathic hypersomnia, you may need to make lifestyle changes such as limiting alcohol and avoiding late-night activities. Depression and Anxiety All of these things can help you fall asleep and stay asleep better at night. This may help cut down on sleepiness during the day. Depression

Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. View Source . Without enough sleep, you may feel sluggish and unable to focus. On the other hand, too much sleep can also affect your health. According to Ekirch, there are references to the system of sleeping twice peppered throughout the classical era, suggesting that it was already common then. It's casually dropped into works by such illustrious figures as the Greek biographer Plutarch (from the First Century AD), the Greek traveller Pausanias (from the Second Century AD), the Roman historian Livy and the Roman poet Virgil.So far, he had found court depositions particularly illuminating. "They're a wonderful source for social historians," says Ekirch, a professor at Virginia Tech, US. "They comment upon activity that's oftentimes unrelated to the crime itself." There is historical evidence that humans used to naturally follow a biphasic sleep schedule. Research has also proven the benefits of a short, midday nap. If you would like to experiment with biphasic sleep, a 20-minute nap during the early afternoon might be one way to ease into it.

Stage 2 (NREM). In stage 2, which is called N2, your body temperature drops while your heart rate and breathing continue to slow. Stage 2 lasts for about 25 minutes in your first sleep cycle and gets longer with each additional cycle. Plagiarism is never tolerated. Writers and editors caught stealing content or improperly citing sources are immediately terminated, and we will work to rectify the situation with the original publisher(s) A.D.A.M. Medical Encyclopedia. (2021, May 4). Narcolepsy. MedlinePlus., Retrieved May 9, 2021, from Later, the practise was embraced by Christians, who immediately saw the watch's potential as an opportunity for the recital of psalms and confessions. In the Sixth Century AD, Saint Benedict required that monks rise at midnight for these activities, and the idea eventually spread throughout Europe – gradually filtering through to the masses. Sleep apnea symptoms are often resolved with appropriate treatment. After a sleep study confirming you have sleep apnea, your healthcare provider may write a prescription for a CPAP machine. This machine helps support your breathing during sleep. NarcolepsyHow strange, too, that rather than enjoy our night's rest, these days we attempt to tame it: we try to get by with less of it, we curse it for not behaving as we wish, for not arriving in one solid stretch. And when all else fails, we conquer it with pills, potions and prescriptions. Hirskhkowitz, M. et al. (2015, January 14). National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health, 1(1), 40-43 Our current monophasic sleep patterns might come with disadvantages. Exposure to more artificial light Being comfortable will help your body give in to sleep. Make sure your bedroom is cool, dark, and quiet. You may want to darken the room using curtains. Earplugs or a white-noise machine can help drown out distractions. The image of The Dream of the Magi is used with the kind permission of the British Library, where it forms part of their Catalogue of Illuminated Manuscripts.

Oversleeping is called hypersomnia or “long sleeping.” This condition affects about 2 percent of people. People with hypersomnia might require as many as 10 to 12 hours of sleep per night to feel their best. Stage 1 (NREM). Stage 1, called N1, is the lightest stage of sleep and lasts for about 1 to 5 minutes. Your brainwaves, breathing, and heart rate all begin to slow, and your muscles relax. Those of a philosophical disposition, meanwhile, might use the watch as a peaceful moment to ruminate on life and ponder new ideas. In the late 18th Century, a London tradesman even invented a special device for remembering all your most searing nightly insights – a "nocturnal remembrancer", which consisted of an enclosed pad of parchment with a horizontal opening that could be used as a writing guide. Some of the key advantages of a split sleep schedule include the flexibility it allows with work and family time (where this flexibility is afforded). Some individuals in modern society have adopted this type of schedule as it provides two periods of increased activity, creativity and alertness across the day, rather than having a long wake period where sleepiness builds up across the day and productivity wanes. Oriyama S, et al. (2019). The effects of a 120-minute nap on sleepiness, fatigue, and performance during 16-hour night shifts: A pilot study. DOI:

Implications for shift work

With each biphasic sleep schedule, the person should still obtain a total of at least seven hours of sleep per 24-hour period.

Go to sleep and wake up at the same time every day, even on the weekends. When you go to bed and wake up at the same time each day, you condition your body to expect sleep during that time. You may eventually get into a rhythm where sleep comes more easily. 2. Create an ideal sleep environment National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Shorter naps been shown to reduce sleepiness and cause cognitive improvements that are felt almost immediately. Longer naps lasting more than 30 minutes produce cognitive benefits for a longer time period, but the person tends to experience a period grogginess after waking up. People who nap regularly, like many biphasic sleepers, generally enjoy these benefits to a more pronounced effect than those who nap only occasionally. Some medicines, drinking too much alcohol and taking drugs can also cause excessive daytime sleepiness. Idiopathic hypersomnia Intriguingly, Samson's study in Madagascar involved a second part – in which half the participants were given artificial lights for a week, to see if they made any difference. And this case, the researchers found that it had no impact on their segmented sleep patterns. However, the researchers point out that a week may not be long enough for artificial lights to lead to major changes. So the mystery continues…)Computer and phone screens emit what is called blue light. At night this kind of light can disrupt your body’s natural circadian rhythm and disrupt sleep. Power down your devices and limit your exposure to blue light in the two to three hours before bed. 4. Mind your lifestyle habits Thorpe, K., Staton, S., Sawyer, E., Pattinson, C., Haden, C., & Smith, S. (2015). Napping, development and health from 0 to 5 years: A systematic review. Archives of Disease in Childhood, 100(7), 615–622.



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