Title: Seeking Professional Help for Serious Sleep Difficulties and Underlying Health ConditionsSleep is essential for our overall health and well-being, allowing our bodies and minds to rejuvenate and recharge. However, when sleep difficulties become a regular occurrence, it is crucial to consult a doctor for a proper evaluation.
In this article, we will explore the importance of seeking medical consultation for serious sleep problems and how underlying health conditions can significantly impact our sleep quality.
Consultation with a Doctor for Serious Sleep Difficulties
Consultation with a doctor is often the first step towards addressing serious sleep difficulties. While occasional sleep disturbances are normal, persistent issues can disrupt our daily lives and negatively impact our physical and mental health.
Some signs that warrant a consultation with a doctor include:
1. Chronic Insomnia: When you find it difficult to fall asleep, stay asleep, or experience non-restorative sleep for a minimum of three nights a week for three months or longer.
2. Sleep Apnea: Frequent pauses in breathing during sleep accompanied by loud snoring, gasping, or choking sounds.
3. Restless Leg Syndrome (RLS): An irresistible urge to move your legs, often accompanied by unpleasant sensations, especially during periods of inactivity or at night.
4. Narcolepsy: Excessive daytime sleepiness, sudden loss of muscle tone (cataplexy), hallucinations, and sleep paralysis.
5. Parasomnias: Sleep disorders characterized by abnormal behaviors during sleep, such as sleepwalking, night terrors, or REM sleep behavior disorder.
During a consultation, the doctor may inquire about your sleep patterns, medical history, and lifestyle habits. In some cases, they may recommend a sleep study, which involves spending a night in a sleep clinic where specialists monitor your sleep patterns and gather data to understand any underlying issues contributing to your sleep difficulties.
Worsening Sleep Problems and Underlying Health Conditions
Worsening sleep problems should raise concerns about underlying health conditions that may be affecting your sleep quality. Certain medical conditions can interfere with sleep and exacerbate existing sleep issues.
It is important to be aware of the following health conditions that can contribute to poor sleep:
1. Anxiety and Depression: Mental health disorders often disrupt sleep patterns, causing difficulty falling asleep, frequent awakenings, or early morning awakening.
2. Chronic Pain: Conditions such as arthritis, fibromyalgia, or back pain can make it challenging to get comfortable, leading to disturbed sleep.
3. Hormonal Imbalances: Women going through menopause often experience hot flashes, night sweats, and insomnia due to fluctuating hormone levels.
4. Respiratory Disorders: Asthma, chronic obstructive pulmonary disease (COPD), or allergies can impair breathing during sleep, resulting in frequent awakenings.
5. Gastrointestinal Issues: GERD (gastroesophageal reflux disease) and irritable bowel syndrome (IBS) may cause discomfort, leading to disrupted sleep.
6. Cardiovascular Problems: Conditions such as hypertension, heart failure, or coronary artery disease can contribute to sleep disturbances, including sleep apnea.
It is important to seek medical guidance to address both the underlying health condition and the associated sleep difficulties. Treating the root cause can significantly improve sleep quality and overall well-being.
Conclusion:
By recognizing the significance of consulting with a doctor regarding serious sleep difficulties and understanding how underlying health conditions can worsen sleep problems, individuals can take proactive steps towards improving their sleep quality and overall health. Seeking professional help not only ensures a proper diagnosis, but also provides access to appropriate treatment options that can restore restful sleep and enhance overall well-being.
Remember, a good night’s sleep is vital for a successful, productive, and healthy life.
Enhancing Website Navigation with Internal Links and a Comprehensive Bibliography
Utilizing Internal Links for Ease of Navigation
In today’s digital landscape, user-friendly websites play a crucial role in attracting and retaining visitors. One effective way to enhance website navigation is by incorporating internal links.
Internal links are hyperlinks that connect different pages within a website, creating a network of interconnected content. By strategically placing internal links, website owners can facilitate easy navigation and provide a seamless user experience.
Here’s why internal links are invaluable:
1. Seamless Navigation: Internal links allow visitors to navigate effortlessly between pages, related articles, or relevant information on your website.
By providing clear and logical pathways, users can quickly find the information they are seeking, improving their overall experience. 2.
Improved User Engagement: Internal links encourage users to explore your website further, increasing their engagement and time spent on your webpage. By integrating contextual anchor text within your content, you can guide users towards related topics of interest, enhancing their browsing experience.
3. Enhanced SEO: Internal linking can also benefit your website’s search engine optimization (SEO).
When search engine crawlers discover internal links, they follow them to uncover more content. This process aids search engines in understanding the structure and relevance of your website, potentially boosting your ranking in search results.
To make the most of internal links, consider the following tips:
– Use descriptive anchor text: Choose anchor text that concisely describes the linked content, providing users with a clue about what they will find upon clicking. For example, instead of using “click here,” use more descriptive anchor text like “Learn more about the benefits of exercise.”
– Optimize link placement: Insert internal links in a logical flow within your content to provide a natural pathway for users to navigate.
For instance, if you mention a concept that has already been explained in a previous article, link to it to offer additional insights. – Avoid excessive linking: While internal links are valuable, excessive linking can hinder the reading experience.
Be strategic and selective, ensuring that each link serves a purpose and adds value to the user’s journey.
Crafting a Comprehensive Bibliography to Include Original Sources
Credibility is paramount when providing information or conducting research online. One effective way to showcase credibility and reinforce the authenticity of your content is by including a comprehensive bibliography that cites original sources.
A well-curated bibliography enhances the trustworthiness of your website and adds credibility to the information you present. Here’s how a comprehensive bibliography with original sources can benefit your website:
1.
Establishing Authority: By citing original sources in your bibliography, you demonstrate your expertise and authority on the topic at hand. Utilizing reputable sources adds depth and validity to your content, giving readers confidence in the information you provide.
2. Enhancing User Trust: When users see that your content is supported by credible sources, they are more likely to trust your website and the information you present.
Trust is crucial for building a loyal readership and fostering a positive reputation in your industry. 3.
Encouraging Further Research: A comprehensive bibliography offers readers the opportunity to delve deeper into a particular subject. By citing relevant and reputable sources, you can empower users to explore the topic on their own, promoting a thirst for knowledge and thorough understanding.
To create a robust and trustworthy bibliography, consider these guidelines:
– Cite primary sources: Whenever possible, include primary sources such as scientific research articles, original studies, or reports directly from the source. These sources carry more weight and authenticity than secondary or tertiary sources.
– Utilize reputable journals and publications: Draw information from reputable journals, renowned publishers, and authoritative websites. Verify the credibility of sources by considering factors such as peer review processes, author credentials, and publication history.
– Use consistent citation styles: Adopt a recognized citation style, such as APA, MLA, or Chicago, and maintain consistency throughout your bibliography. Consistent formatting supports professionalism and allows readers to easily locate and verify the sources you referenced.
– Update and review regularly: Continuously review and update your bibliography to ensure that the cited sources are current, relevant, and maintain their credibility over time. By incorporating internal links and providing a comprehensive bibliography with original sources, website owners can greatly enhance the user experience, bolster credibility, and establish themselves as reliable sources of information.
Understanding the Importance of Sleep and Improving Sleep Hygiene
The Importance of Sleep for Overall Well-Being
Sleep is not just a period of rest; it is a fundamental component of our overall health and well-being. Adequate and high-quality sleep plays a crucial role in several aspects of our lives.
Here are some key reasons why sleep is essential:
1. Physical Health: During sleep, our bodies repair and restore themselves, helping to maintain a strong immune system, regulate hormones, and support healthy growth and development.
2. Mental Health: Sleep plays a vital role in regulating mood and emotional well-being.
Sufficient rest can improve focus, concentration, and cognitive function, enhancing memory retention and information processing. 3.
Energy and Productivity: Quality sleep is linked to increased energy levels, improved productivity, and enhanced problem-solving abilities. Good sleep can directly contribute to success in work, academic performance, and daily activities.
4. Emotional Well-being: Lack of sleep can impact emotional regulation, leading to increased irritability, mood swings, and heightened sensitivity to stress.
Prioritizing sleep can contribute to emotional stability and overall mental wellness.
Steps to Improve Sleep Hygiene for Optimal Rest
To ensure a good night’s sleep, it is essential to adopt healthy sleep habits, also known as sleep hygiene practices. By incorporating these habits into your routine, you can improve the quality and duration of your sleep.
Here are some steps to enhance your sleep hygiene:
1. Consistent Sleep Schedule: Establish a regular sleep schedule by going to bed and waking up at the same time, even on weekends.
This consistency helps regulate your body’s internal clock, making it easier to fall asleep and wake up refreshed. 2.
Create a Soothing Sleep Environment: Make your bedroom a sleep-friendly environment by keeping it dark, quiet, and at a comfortable temperature. Invest in a supportive mattress, pillows, and quality bedding for maximum comfort.
3. Limit Stimulants and Electronic Devices: Avoid consuming caffeine, nicotine, and large meals close to bedtime, as they can interfere with sleep.
Additionally, limit exposure to screens and electronic devices, as the blue light emitted can disrupt your body’s natural sleep-wake cycle. 4.
Relaxation Techniques: Incorporate relaxation techniques into your evening routine, such as deep breathing exercises, meditation, or gentle stretching. These activities can help calm your mind and prepare your body for a restful night’s sleep.
5. Physical Activity: Engage in regular physical activity during the day, but avoid intense exercise close to bedtime.
Exercise promotes better sleep quality by reducing stress and promoting overall relaxation. 6.
Wind Down Before Bed: Establish a relaxing bedtime routine to signal to your body that it is time to sleep. This may include reading a book, taking a warm bath, or listening to soothing music to help your mind and body unwind.
7. Manage Stress: Incorporate stress management techniques into your daily life, such as journaling, practicing mindfulness, or seeking support from a therapist.
By effectively managing stress, you can minimize its impact on your sleep. Remember, improving sleep habits takes time and consistency.
By prioritizing sleep hygiene, you can ultimately reap the benefits of a restful night’s sleep, leading to improved overall well-being and a more fulfilling life. Creating an Optimal Sleep Environment: Investing in a Better Mattress and Managing Bedroom Environment
Investing in a Better Mattress and Comfortable Bedding
Investing in a high-quality mattress and comfortable bedding is essential for obtaining restful and rejuvenating sleep. Here’s why it’s worth considering:
1.
Supportive Mattress: A mattress that provides adequate support to your body is crucial for maintaining proper spinal alignment and minimizing discomfort. Look for a mattress that suits your preferred sleeping position, whether it’s back, stomach, or side, and offers appropriate levels of firmness or cushioning.
2. Pressure Relief: A quality mattress, such as memory foam or hybrid mattresses, can distribute your body weight evenly, thereby reducing pressure points.
This helps alleviate pain and discomfort, allowing for a more comfortable sleep experience. 3.
Partner Compatibility: If you share your bed with a partner, opt for a mattress that minimizes motion transfer. This feature ensures that when your partner moves during the night, you’re less likely to be disturbed, promoting uninterrupted sleep for both of you.
4. Comfortable Bedding: Along with a supportive mattress, comfortable bedding plays a significant role in enhancing sleep quality.
Choose bedding materials that are breathable, soft, and suitable for your climate. High-quality cotton or bamboo sheets, cozy comforters, and supportive pillows can enhance your overall sleep experience.
Managing Bedroom Environment for Optimal Sleep
Creating a conducive bedroom environment is essential for promoting peaceful and uninterrupted sleep. Paying attention to factors such as temperature control and minimizing noise can greatly improve sleep quality.
Consider the following tips:
1. Temperature Control: The ideal sleep environment is cool, typically between 60-67 degrees Fahrenheit (15-19 degrees Celsius).
Adjust your thermostat or use fans to maintain a comfortable temperature in your bedroom. Experiment to find the temperature range that works best for you.
2. Noise Reduction: Excess noise can disrupt sleep patterns and make it difficult to fall asleep or stay asleep.
Use white noise machines, earplugs, or ambient sounds to mask unwanted noises. Alternatively, consider soothing music or nature sounds to create a calm and peaceful atmosphere.
3. Ensure Darkness: Complete darkness in the bedroom promotes the production of melatonin, the hormone responsible for regulating sleep-wake cycles.
Use blackout curtains or blinds to block out external light sources. If needed, consider using a sleep mask to ensure total darkness for restful sleep.
4. Electronic Device Considerations: The blue light emitted by electronic devices, such as smartphones, tablets, and televisions, can interfere with melatonin production and disrupt your circadian rhythm.
Avoid using these devices within an hour before bed, or consider using blue light filters or night mode settings to minimize their impact. Promoting Healthy Sleep Patterns: Blocking Out Light and Understanding Circadian Rhythm
Blocking Out Light for Improved Sleep
Light exposure plays a significant role in regulating our sleep-wake cycles and overall sleep quality. By blocking out light, we can optimize our sleep environment.
Consider the following strategies:
1. Blackout Curtains or Blinds: Installing blackout curtains or blinds can effectively block out external light sources, promoting a dark sleep environment.
These curtains are designed to prevent light from seeping through windows, creating a cave-like atmosphere that supports deep, restful sleep. 2.
Sleep Masks: If implementing blackout curtains or blinds is not possible, sleep masks can provide an alternative solution. Sleep masks cover the eyes, blocking out light and creating a dark environment conducive to sleep.
Choose a comfortable and adjustable mask that fits securely to minimize light intrusion.
Understanding Circadian Rhythm and Melatonin Production
Our bodies have an internal biological clock, known as the circadian rhythm, that regulates sleep-wake cycles over a 24-hour period. Melatonin, a hormone produced by the pineal gland, plays a key role in this process.
Consider the following information to better understand and optimize your sleep:
1. Light and Circadian Rhythm: Exposure to natural light during the day helps regulate our circadian rhythm, promoting wakefulness and alertness.
Spend time outdoors or near windows to receive natural light, especially in the morning. This supports a healthy sleep-wake cycle and overall well-being.
2. Melatonin Production: Melatonin is produced as a response to darkness.
It helps signal to your body that it’s time to sleep, promoting feelings of relaxation and inducing sleepiness. Minimizing exposure to bright lights, especially blue light emitted by electronic devices, before bed allows for optimal melatonin production and facilitates the transition to sleep.
3. Consistent Sleep Schedule: Maintaining a consistent sleep schedule, going to bed at the same time each night and waking up at the same time each morning, helps regulate your circadian rhythm.
This consistency reinforces your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed. By incorporating strategies to block out light and understanding the influence of light on our circadian rhythm and melatonin production, we can create an environment that aligns with our natural sleep-wake cycles and supports high-quality sleep.
These practices ultimately contribute to healthier sleep patterns and overall well-being. Achieving a Quiet Sleep Environment: Minimizing Noise and Utilizing White Noise
Minimizing Noise for Optimal Sleep
Noise can be a significant disruptor to a peaceful sleep environment. Minimizing unwanted sounds can greatly improve sleep quality and promote restful nights.
Consider the following strategies to reduce noise interference:
1. Noise Cancellation Technologies: Utilize noise cancellation technologies to block out external sounds.
Noise-canceling headphones or earbuds can create a serene environment, particularly beneficial for individuals facing unavoidable noise disturbances or those who share sleeping spaces. 2.
Earplugs: Consider wearing earplugs to reduce noise levels while sleeping. Soft and comfortable foam or silicone earplugs can effectively block out disruptive sounds, allowing for more uninterrupted sleep.
Experiment with different materials and sizes to find earplugs that provide both effective noise reduction and comfort.
Creating a Sleep-Friendly Bedroom with White Noise
White noise can be an effective tool to mask unwanted sounds and create a sleep-friendly environment. Consider the following strategies for utilizing white noise:
1.
White Noise Machines: Invest in a white noise machine, a device that emits a consistent background sound to mask other noises. These machines offer a variety of sounds, such as gentle rain, ocean waves, or fan-like hums.
Select a white noise machine that suits your preferences and promotes relaxation. 2.
Mobile Apps and Online Resources: Alternatively, utilize mobile apps or online resources that provide white noise sounds. Many mobile apps offer a wide range of sounds, making it convenient to access white noise wherever you are.
Additionally, websites and streaming platforms also offer white noise playlists that can be played from various devices. Regulating Temperature for Optimal Sleep: Setting the Thermostat and Individual Preferences
Setting the Thermostat Temperature for Better Sleep
Temperature plays a crucial role in sleep quality. Adjusting the thermostat to a sleep-friendly temperature can greatly enhance comfort and promote restful sleep.
Consider the following guidelines:
1. Cooler Room Temperature: Research suggests that a slightly cooler room temperature, typically around 60-67 degrees Fahrenheit (15-19 degrees Celsius), tends to promote better sleep.
Cooler temperatures mimic natural nighttime conditions and can help initiate and maintain sleep throughout the night. 2.
Experiment with Settings: Explore different temperature settings within the recommended range to identify the ideal temperature that works best for you. Some individuals may find a slightly warmer or cooler environment more conducive to their sleep needs.
Individual Temperature Preferences and Bedroom Climate
Individual temperature preferences can vary, so it’s essential to consider personal comfort levels when setting the thermostat for sleep. Take the following factors into account:
1.
Clothing and Bedding Choices: Adapt your clothing and bedding to suit the room temperature. Choose breathable fabrics that help regulate body temperature, such as cotton or moisture-wicking materials.
Adjust the thickness and layers of your bedding to accommodate different temperature needs throughout the year. 2.
Personal Factors: Factors such as age, health conditions, and metabolism can influence individual temperature preferences. Older adults may require a slightly warmer environment, while individuals with certain medical conditions may benefit from cooler temperatures.
Consider these factors while setting the thermostat to promote optimal comfort. 3.
Bedroom Ventilation: Ensure proper ventilation in your bedroom by opening windows or using fans to allow fresh air circulation. Good ventilation helps maintain a comfortable and healthy sleep environment by preventing stuffiness and excessive heat buildup.
Remember, finding the ideal temperature for sleep is a personal pursuit. Pay attention to your body’s cues and adjust the thermostat accordingly.
Experimenting with different temperature settings and taking individual preferences into consideration will help you optimize your sleep environment for maximum comfort and restfulness. By minimizing noise disturbances through the use of noise cancellation technologies and white noise, and regulating bedroom temperature to suit personal preferences, you can create a sleep environment conducive to deep, uninterrupted sleep.
These strategies, when combined with other sleep hygiene practices, contribute to overall sleep quality and well-being. Prioritizing Sufficient Sleep: Getting at Least Seven Hours and Establishing a Sleep Schedule
Getting at Least Seven Hours of Sleep
Getting sufficient sleep is vital for overall health and well-being. Aim for at least seven hours of sleep each night, as recommended by sleep experts.
Here’s why it’s important to prioritize an adequate amount of sleep:
1. Restorative Benefits: Sleep is a time for the body and mind to recharge and repair.
During the night, important biological processes occur, including tissue growth and repair, hormone regulation, and memory consolidation. Getting enough sleep allows the body to carry out these restorative functions effectively.
2. Cognitive Function: Sufficient sleep is essential for optimal cognitive function.
Adequate sleep enhances concentration, attention, problem-solving abilities, and memory retention, ultimately improving productivity and daily performance. 3.
Emotional Well-being: Sleep deprivation can lead to emotional instability, increased stress levels, and mood disturbances. Prioritizing enough sleep promotes emotional well-being, resilience, and better overall mental health.
To ensure you get at least seven hours of sleep:
– Evaluate Your Schedule: Assess your daily commitments and responsibilities to determine how much time you need to allocate to sleep. Prioritize sleep as a non-negotiable part of your routine.
– Plan Ahead: Schedule your activities and obligations to allow enough time for sleep preparation and rest. Avoid overcommitting or sacrificing sleep for other tasks.
Establishing a Sleep Schedule and Target Bedtime
Establishing a consistent sleep schedule and setting a target bedtime helps regulate your internal clock and promotes better sleep quality. Consider the following strategies:
1.
Consistent Sleep-Wake Patterns: Go to bed and wake up at the same time every day, even on weekends. Consistency trains your body to anticipate sleep and wake times, making it easier to fall asleep and wake up feeling refreshed.
2. Calculate Sleep Duration: Calculate the duration of sleep you need by determining a wake-up time that allows for at least seven hours of sleep.
Count back from your desired wake-up time to find your target bedtime. 3.
Wind-Down Routine: Establish a regular wind-down routine in the evenings to signal to your body that it is time to relax and prepare for sleep. Engage in calming activities like reading a book, taking a warm bath, or practicing relaxation techniques.
4. Create a Sleep-Friendly Bedroom: Optimizing your bedroom environment with a comfortable mattress, cozy bedding, and a cool, quiet, and dark atmosphere helps promote a restful sleep environment.
Maintaining Wake-Up Consistency and
Managing Weekend Wake-Up Times
Consistency in Wake-Up Time for a Healthy Sleep Routine
Maintaining consistency in wake-up time is just as crucial as having a regular bedtime. Here’s why it’s essential to establish a wake-up routine:
1.
Regulating Circadian Rhythm: Waking up at the same time each day helps regulate your body’s internal clock, known as the circadian rhythm. Consistency reinforces your body’s sleep-wake cycle, making it easier to fall asleep at night and wake up in the morning.
2. Energized Mornings: Consistent wake-up times help you feel more refreshed and energized in the mornings.
It allows your body to establish a natural rhythm, leading to increased alertness and productivity throughout the day. To maintain wake-up consistency:
– Set Alarm: Use an alarm clock or a mobile alarm app to wake up at the same time every day.
Place the alarm away from your bed to reduce the temptation to hit the snooze button. – Morning Routine: Establish a morning routine that includes activities you enjoy, such as exercise, meditation, or a balanced breakfast.
Creating a positive and rewarding routine can make waking up more enticing.
Managing Weekend Wake-Up Times
While consistency is important, it’s natural to want to sleep in on weekends occasionally. However, it’s essential to strike a balance between relaxation and maintaining a consistent sleep routine.
Consider the following strategies:
1. Gradual Adjustments: If you wish to sleep in on weekends, try making small adjustments to your wake-up time.
Gradually extend your wake-up time by no more than an hour to minimize disruption to your internal clock. 2.
Nap Strategically: If you feel the need for extra sleep, taking a short power nap during the day can provide a boost without significantly impacting your nighttime sleep schedule. 3.
Limit Oversleeping: Resist the temptation to oversleep excessively on weekends. Sleeping too much can throw off your sleep patterns and make it more challenging to maintain consistency during the workweek.
By prioritizing a consistent sleep schedule, including a consistent wake-up time, and managing weekend wake-up times thoughtfully, you can establish a healthy sleep routine. Maintaining wake-up consistency contributes to improved sleep quality, daytime energy, and overall well-being.
Napping with Caution: Ideal Nap Length and Best Timing
Caution with Napping and Ideal Nap Length
While napping can provide a quick energy boost and enhance cognitive function, it’s important to approach napping with caution to avoid disrupting nighttime sleep. Here’s why it’s crucial to be mindful of the length of your nap:
1.
Impact on Nighttime Sleep: Extended or late-day naps can interfere with your ability to fall asleep at night and disrupt your sleep-wake cycle. It’s essential to find the right balance to reap the benefits of napping without compromising nighttime rest.
2. Ideal Nap Length: The ideal nap length may vary from person to person, but generally, a short power nap of around 10 to 20 minutes can help combat fatigue, enhance alertness, and boost cognitive performance without causing sleep inertia (the groggy feeling after waking up from a deep sleep).
Short naps can provide a quick energy boost while avoiding interference with nighttime sleep. 3.
Longer Naps: If you feel the need for a longer nap, aim for a duration of 60 to 90 minutes. Longer naps can allow for a complete sleep cycle, including both light and deep sleep stages.
However, be cautious with longer naps, as they may lead to sleep inertia and make it more difficult to wake up feeling refreshed.
Choosing the Best Time for an Afternoon Nap
The timing of your nap can significantly impact its effectiveness and influence your nighttime sleep. Consider the following factors when choosing the best time for an afternoon nap:
1.
Mid-Afternoon Nap: Generally, the ideal time to take an afternoon nap is in the mid-afternoon, around 2 to 3 p.m. This time frame aligns with the body’s natural circadian rhythm and takes advantage of the post-lunch dip in energy levels. Napping during this time can help combat drowsiness and boost alertness for the remainder of the day.
2. Nap Duration: During an afternoon nap, aim for a short power nap of around 10 to 20 minutes to maximize its benefits without interfering with nighttime sleep.
Longer naps can increase the likelihood of sleep inertia and make it more challenging to fall asleep later in the evening. 3.
Individual Preferences: Pay attention to your own sleep patterns and preferences. Some individuals may find a nap earlier or later in the afternoon more effective for their energy levels and overall sleep routine.
Listen to your body and adjust your nap timing accordingly. Relaxation Techniques for Better Sleep: Preparing for Bed and Sleep-Inducing Activities
Relaxation before Bed to Facilitate Falling Asleep
Creating a relaxing evening routine can help signal to your body that it’s time to wind do