{"id":5621,"date":"2023-07-14T03:56:51","date_gmt":"2023-07-13T20:56:51","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=5621"},"modified":"2023-07-14T03:56:51","modified_gmt":"2023-07-13T20:56:51","slug":"4-sleep-tips-from-a-neuroscientist-for-the-u-s-army","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=5621","title":{"rendered":"4 Sleep Tips From a Neuroscientist for the U.S. Army"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">I<\/span>n theory, falling asleep should be easy. You lie down, close your eyes, and do nothing&#8230; until your brain takes care of the rest. But sometimes, it can feel like your mind is working against you, and the more sheep you count, the further sleep seems to get. You&#8217;re not imagining it; sleep has a big mental component\u2014which is why <a href=\"https:\/\/www.linkedin.com\/in\/allison-brager-80a58210\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/allison-brager-80a58210\/\">Major Allison Brager, PhD<\/a>, a neuroscientist and sleep expert in the U.S. Army&#8217;s Holistic Health and Fitness program, uses her background in brain research to arm soldiers with tips for getting a full night&#8217;s sleep, whenever they can.<\/div>\n<p>After all, it&#8217;s not just annoying to chase after sleep to no avail. <a href=\"https:\/\/www.wellandgood.com\/getting-enough-sleep\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/getting-enough-sleep\/\">Not getting enough sleep<\/a> puts your mental and physical health in jeopardy by increasing your risk for low mood and anxiety, disrupting your memory and ability to concentrate, raising your blood pressure, and <a href=\"https:\/\/www.wellandgood.com\/why-you-need-more-sleep-when-sick\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/why-you-need-more-sleep-when-sick\/\">weakening your immune system<\/a>. Over time, sleep deficiency can lead to worse consequences, too, as it&#8217;s been linked to heart disease, kidney disease, stroke, diabetes, and depression, according to the <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/sleep-deprivation\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.nhlbi.nih.gov\/health\/sleep-deprivation\">National Institutes of Health (NIH)<\/a>.<\/p>\n<blockquote>\n<p>\u201cWithout enough sleep, the body has no means to repair and recover.\u201d \u2014Allison Brager, PhD, neuroscientist<\/p>\n<\/blockquote>\n<p>For its ability to help protect you against these and other ailments, Dr. Brager has called sleep a \u201csecret weapon\u201d in the past. \u201cWithout enough sleep, the body has no means to repair and recover,\u201d she says, which is an essential process for maintaining good health. \u201cSleep clears toxins that build up throughout the day,\u201d she says, \u201cand if sleep is\u00a0compromised, all mental faculties, including your mood, suffer greatly until adequate sleep is achieved.\u201d<\/p>\n<p>Over the years, prior to her work with soldiers in the U.S. Army, Dr. Brager has advised Olympians and athletes on professional sports teams on how to get high-quality, restful sleep. And now you can benefit from the neuroscientist&#8217;s top tips for nailing the art of a good night&#8217;s sleep, too. Below, find the strategies she&#8217;s constantly sharing and implementing herself to <a href=\"https:\/\/www.wellandgood.com\/sleep-like-baby\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/sleep-like-baby\/\">sleep like a baby<\/a>.<\/p>\n<h2>4 tips from a neuroscientist for actually getting to sleep (and staying that way)<\/h2>\n<h3>1. Reconsider that afternoon coffee<\/h3>\n<p>According to Dr. Brager, your <a href=\"https:\/\/www.wellandgood.com\/afternoon-routine-better-sleep\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/afternoon-routine-better-sleep\/\">bedtime routine should start long before your actual bedtime<\/a>. Begin by looking at your caffeine intake and <a href=\"https:\/\/www.wellandgood.com\/time-to-stop-drinking-coffee\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/time-to-stop-drinking-coffee\/\">ensuring you avoid coffee<\/a> at least six to eight hours before you plan on going to sleep, given that caffeine can take that long to clear the body, she says. (If you typically have an afternoon latt\u00e9 as a pick-me-up, it could be responsible for why you\u2019re still feeling wired hours later.)<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/neuroscientist-sleep-tips\/\" current-title=\"\u2018I\u2019m a Neuroscientist and Sleep Expert for the U.S. Army, and Here\u2019s Exactly What I Do To Get a Restful Night of Shut-Eye\u2019\" current-image=\"Danil-Nevsky.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-01-13\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/neuroscientist-sleep-tips\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/neuroscientist-sleep-tips\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/neuroscientist-sleep-tips\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h3>2. Dim the lights starting a couple hours before your bedtime<\/h3>\n<p>Darkening your space (including your bedroom) well before you&#8217;re even planning to sleep \u201ccan help optimize the release of melatonin, the hormone that helps you fall and stay asleep,\u201d says Dr. Brager. In other words? The dim space will signal to your brain that it&#8217;s nearly time for bed, and your body will start acting accordingly.<\/p>\n<p>So, whether you\u2019re reading a book or chatting with your partner in the evening, ditch any bright overhead lighting, and make a lamp your new best friend.<\/p>\n<h3>3. Optimize your bedroom environment for sleep<\/h3>\n<p>Ensure your bedroom is dark, cool, and quiet to provide the ideal conditions to help you drift off\u2014<em>and<\/em> stay that way once you do. \u201cThis will help prevent sleep fragmentation and optimize time spent in restorative sleep,\u201d says Dr. Brager.<\/p>\n<p>If you have bright street lamps outside your window, it may be wise to invest in some <a href=\"https:\/\/www.wellandgood.com\/sleepout-blackout-curtains-review\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/sleepout-blackout-curtains-review\/\">blackout shades<\/a>; if you tend to sleep hot, a fan could do wonders. And if you have a noisy roommate, you can\u2019t go wrong with a pair of earplugs to help keep the time you&#8217;ve set aside for sleep free of loud distractions.<\/p>\n<h3>4. Use morning light to regulate your circadian rhythm<\/h3>\n<p>When you wake up in the morning, Dr. Brager recommends getting as much sunlight as early as possible in order to set yourself up for success once it\u2019s time to return to your bed later that night.<\/p>\n<p>\u201cNo matter how sleep-deprived we are, our sleep system \u2018resets\u2019 through early morning light exposure,\u201d she says, referencing the power of light to signal to the brain that it&#8217;s time for wakefulness and to suppress melatonin production. \u201cEven while deployed and not being able to sleep well or much at all, I could always rely on the beautiful sunrises and sunlight radiating off the desert sand to keep me more awake and refreshed,\u201d she says.<\/p>\n<p>Ample daytime light exposure also turns the contrasting dimness of the evening into an even clearer signal to the brain that it&#8217;s time to wind down\u2014making it that much easier to transition into sleep mode when the time comes.<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>In theory, falling asleep should be easy. You lie down, close your eyes, and do nothing&#8230; until your brain takes care of the rest. But sometimes, it can feel like your mind is working against you, and the more sheep you count, the further sleep seems to get. You&#8217;re not imagining it; sleep has a &hellip;<\/p>\n","protected":false},"author":3,"featured_media":5622,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-5621","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5621","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5621"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5621\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/5622"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5621"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5621"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5621"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}