|
11
Tips for Better Sleep
The following tips will help
many people who have problems sleeping. It will probably take three
to four weeks before you start noticing results. If, after this time, you
still do not feel you are getting adequate sleep or sleep quality, you
may want to contact your physician for additional help.
|
1.
|
Most people need about 7
to 8 hours of sleep per night. Don't cheat yourself here. People
tend to take sleep for granted, and an hour here or there can rapidly add
up to a significant sleep deficit. |
|
2.
|
Ensure that the bed is a
place where you sleep. Don't write checks, watch TV, read, or argue while
in bed. The bed should be a place only for sleep and sexual activities. |
|
3.
|
Decide on a time that you
will wake up in the morning and stick to it, even on weekends. It
is more important always to wake up at a specific time than it is to have
a specific sleep time in the evening. If you maintain a regular wake-up
time, however, you may find you develop a regular sleep time as well. |
|
4.
|
Get regular exercise. Approximately
20 to 30 minutes of vigorous exercise daily will enhance your ability to
sleep as well as improve your overall cardiovascular health. However,
ensure that you do not exercise too close to bedtime, as this can keep
you from falling asleep. Try to exercise five hours or more before bedtime. |
|
5.
|
Large meals too soon before
bedtime can disturb your sleep. Try to eat meals at least three hours before
going to bed. |
|
6.
|
Caffeine too late in the
day can also cause sleep problems. Coffee, tea, and cola drinks are widely
recognized sources of caffeine, but chocolate, cocoa, and many medications
such as aspirin and cold remedies can also contain significant amounts.
If you regularly consume these substances and find you have trouble sleeping,
try limiting your intake in the evening.
Most people do not realize
it, but the nicotine in cigarettes and cigars is also a stimulant.
Smoking too soon before bed can also cause difficulty sleeping. (And
one should never smoke in bed, for reasons not limited to sleep hygiene.) |
|
7.
|
Stress is a common cause
of sleeplessness. People often start worrying about the problems in their
lives when they crawl into bed in the evening, as this is the first "quiet
time" they had have to themselves all day. In addition to tossing and turning
over their troubles, they become anxious as the clock ticks away precious
sleep time.
Conversely, people who do
not have enough to do physically or intellectually can also have problems
sleeping. Boredom is another major cause of insomnia, and one that may
frequently be overlooked.
To avoid stress-related sleep
difficulties, ensure that you have a little time to yourself during the
day where you can think about your problems before you go to bed. Dedicated
exercise time (tip number 4) is an excellent opportunity to do this. If
boredom is an issue, look for new challenges and new opportunities for
learning. Students know that there is nothing more tiring than studying
for a test. |
|
8.
|
If you can't sleep, don't
force it. Get out of bed and do something non-stimulating until you are
sleepy. But stick to your set wake-up time, and get out of bed at
that time. If you do this, you will have less of a problem getting
to sleep the following nights. |
|
9.
|
In the morning, expose yourself
to sunlight. This will help your body to set its circadian clock.
Scientists have discovered that everything from single-celled organisms
to plants and humans have these clocks, which tell us when to wake up and
when to sleep. In humans and other mammals, there is a direct connection
from our eyes to the master clock in our brains, and light entering through
our eyes helps to set this clock so we know when to wake up. |
|
10.
|
A warm bath or shower before
going to bed also helps you fall asleep. The body's normal temperature
of 98.6 F usually decreases a bit just before sleep onset, and mimicking
this decrease by cooling off after a warm bath may help induce sleep. |
|
11.
|
Contrary to popular belief,
consuming alcohol will not help you sleep. Alcohol may initially make you
sleepy, but as your body metabolizes it, the alcohol is converted into
sugar, which could make you restless. Additionally, alcohol can interfere
with the normal progression of sleep, reducing the amount of REM or "rapid
eye movement" sleep. REM sleep is where the most elaborate dreams typically
occur, and several studies have shown that REM sleep deprivation can result
in irritability and difficulty learning. |
[Back to top]
|