Having trouble sleeping? Here are some things you can try:
1. Go to bed at the same time every night, or as close to the same time as possible.
2. Get up within an hour of the same time every morning, no exceptions except emergencies.
3. When the alarm goes off, get up. No Snooze, no rolling back over, get up now.
4. Stop drinking caffeine at least 6 (8 is even better) before you want to go to sleep. Same for sugary food and energy drinks.
5. Minimum if 10 minutes not staring at a screen (TV, computer, phone, tablet) before going to bed. The longer the better. Light tricks your eyes into thinking your body should still be awake.
6. Environment is important. Keep it as dark as possible. A small amount of white noise might also help.
7. Try a natural alarm clock. This is an alarm that uses light to wake you up. If you sleep in darkness your body will naturally wake up when it gets light. Condition yourself that dark means sleep and light means awake.
8. If you live in the city and there's a lot of noise, consider ear plugs or acoustical sound dampening foam. Use a fan or a rain or water sound to create some white noise.
9. Counting sheep isn’t about the sheep, it’s about occupying your mind with something routine and repetetive.
10. Stop watching TV in bed, reading in bed, doing work in bed, etc. Your bed is for sleeping, not for working or relaxing. Again, it’s all about a routine. Don’t let your bed become another place for your mind to be occupied.
11. Try meditation. If you’re still having trouble sleeping after all the above, your mind it trying to process something. Let it do so before bed and you’ll drift off to sleepy time when you finally do hit the sheets.
12. Your body has a natural rhythm (called circadian rhythm) that governs many things, sleep being one of them. The most simplistic way of looking at it is you need to get in touch with that rhythm and find the 90 minute cycle that you’re on. Five 90 minute cycles = 7.5 hours. Use these "cycles" to determine sleeping time. So for example I get up at 6:00 every day. Counting backwards that’s either 10:30 or 12:00 that I want to be asleep, so at either 10:00 or 11:30 I start getting ready for bed.
13. If you live with someone and your sleep routine doesn't work together, you're gonna have a bad time. If said partner snores, tosses or turns, etc., talk about it and figure out what works.
14. Temperature matters. Typically, a bit cooler works better for sleep. Find what works for you.
15. Experiments with pillows of a different thickness and firmness. Flat or no pillow for stomach sleepers, medium thickness for back sleepers, and thicker for side sleepers.
Showing posts with label human body. Show all posts
Showing posts with label human body. Show all posts
Tuesday, February 5, 2013
What Causes Temporary Ringing in one Ear?
Unilateral tinnitus (a ringing in one ear only) that doesn't go away is probably something you should talk to an audiologist about. Occassional ringing in one ear is normal and harmless.
To understand why it happens, you need to know a bit about how the ear turns vibration (from sound) into electrical signals in the brain (that you hear). The mammalian cochlea has two types of sensory hair cell - inner hair cells and outer hair cells - which convert movement into an electrical signal. When a sound arrives at your ear, the pressure fluctuations in our inner ear fluids vibrate a long, spiral trampoline-like structure called the basilar membrane. Movement of this membrane is detected by the inner hair cells (which sit on top of it), and they in turn send signals to the brain via the auditory nerve.
However, the whole structure is suspended in the salty water of the inner ear, which reduces its ability to move in response to sound (if you've ever tried to run in water you'll know that it's more difficult than running in air - there's much more friction due to the viscosity of the water). That's where the outer hair cells come in. Like the inner hair cells, they also detect movement of the basilar membrane (called "mechanoelectrical transduction"), but unlike the inner hair cells they are also capable of vibrating themselves ("electromechanical transduction").
Rather than send lots of signals to the brain, their job is to contract and expand in time with the vibration they detect, thereby cancelling-out the friction. This increases the size of the vibration by a factor of 100-1000 (like being on a swing and kicking your legs at just the right time) and this improves your hearing sensitivity by between 40 - 60 dB, particularly in the high frequencies.
Putting energy back into this vibration is called "positive feedback". In this case, it's actually "saturation feedback" because it's nonlinear - the process amplifies very quiet sounds much more than loud ones. Usually it works pretty well and everybody's happy, but being a biological system, things aren't perfect.
Occasionally the gain (amplification level) of one or more outer hair cells will become a bit too high and the system will burst into spontaneous oscillation. This may be audible to us as a sudden-onset ringing tinnitus in one ear.
And being a biological system, there are various homestatic control mechanisms (negative feedback loops) that exist to fix the problem and get rid of the oscillation. These include various efferent nerves from the brain whose job it is to tell the hair cells and/or auditory nerve to turn it down a bit. It takes them about 30 seconds for this loop to get into gear and send the messages that suppress the ringing, over which time the tinnitus percept slowly fades away.
It often sounds like it's accompanied by a slight reduction in hearing sensitivity (like the background static noise we hear suddenly gets quieter), and a feeling of fullness in that ear, but it's usually back to normal in about a minute.
It's a tightrope really - you want the ear's gain turned up high enough to maximize your hearing, but not so high as to cause spontaneous oscillations. Frankly, it's a tribute to these regulatory mechanisms that it doesn't happen more often.
To understand why it happens, you need to know a bit about how the ear turns vibration (from sound) into electrical signals in the brain (that you hear). The mammalian cochlea has two types of sensory hair cell - inner hair cells and outer hair cells - which convert movement into an electrical signal. When a sound arrives at your ear, the pressure fluctuations in our inner ear fluids vibrate a long, spiral trampoline-like structure called the basilar membrane. Movement of this membrane is detected by the inner hair cells (which sit on top of it), and they in turn send signals to the brain via the auditory nerve.
However, the whole structure is suspended in the salty water of the inner ear, which reduces its ability to move in response to sound (if you've ever tried to run in water you'll know that it's more difficult than running in air - there's much more friction due to the viscosity of the water). That's where the outer hair cells come in. Like the inner hair cells, they also detect movement of the basilar membrane (called "mechanoelectrical transduction"), but unlike the inner hair cells they are also capable of vibrating themselves ("electromechanical transduction").
Rather than send lots of signals to the brain, their job is to contract and expand in time with the vibration they detect, thereby cancelling-out the friction. This increases the size of the vibration by a factor of 100-1000 (like being on a swing and kicking your legs at just the right time) and this improves your hearing sensitivity by between 40 - 60 dB, particularly in the high frequencies.
Putting energy back into this vibration is called "positive feedback". In this case, it's actually "saturation feedback" because it's nonlinear - the process amplifies very quiet sounds much more than loud ones. Usually it works pretty well and everybody's happy, but being a biological system, things aren't perfect.
Occasionally the gain (amplification level) of one or more outer hair cells will become a bit too high and the system will burst into spontaneous oscillation. This may be audible to us as a sudden-onset ringing tinnitus in one ear.
And being a biological system, there are various homestatic control mechanisms (negative feedback loops) that exist to fix the problem and get rid of the oscillation. These include various efferent nerves from the brain whose job it is to tell the hair cells and/or auditory nerve to turn it down a bit. It takes them about 30 seconds for this loop to get into gear and send the messages that suppress the ringing, over which time the tinnitus percept slowly fades away.
It often sounds like it's accompanied by a slight reduction in hearing sensitivity (like the background static noise we hear suddenly gets quieter), and a feeling of fullness in that ear, but it's usually back to normal in about a minute.
It's a tightrope really - you want the ear's gain turned up high enough to maximize your hearing, but not so high as to cause spontaneous oscillations. Frankly, it's a tribute to these regulatory mechanisms that it doesn't happen more often.
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