Good Sleeping Tips

Sleep deprivation - A large proportion of the problem is dueto the high paced lifestyle Sleeping Tips causingthe lack of time to get the sleep we need. When we do not get theamount of sleep we need we accumulate a sleep debt.

This sleep debt has to be paid back or sleepiness will continueto worsen. Many people try to pay back the debt on the weekends resultingin the disruption of their circadian rhythm.

Last Updated - 30th September 2005

Tips

Sleep is as important as food and ai r.Quantity and quality are very important. Most adults need between7.5 to 8.5 hours of uninterrupted sleep. If you press the snoozebutton on the alarm in the morning you are not getting enough sleep.This could be due to not enough time in bed, external disturbances,or a sleep disorder.
Keep regular hours . Try togo to bed at the same time and get up at the same time every day.Getting up at the same time is most important. Getting bright light,like the sun, when you get up will also help. Try to go to bed onlywhen you are sleepy. Bright light in the morning at a regular timeshould help you feel sleepy at the same time every night.
Stay away from stimulants like caffeine .This will help you get deep sleep which is most refreshing. If youtake any caffeine, take it in the morning. Avoid all stimulantsin the evening, including chocolate, caffeinated sodas, and caffeinatedteas. They will delay sleep and increase arousal during the night.
Use the bed for sleeping .Avoid watching TV or using laptop computers. Know that reading inbed can be a problem if the material is very stimulation and youread with a bright light. If it helps to read before sleep makesure you use a very small wattage bulb to read. A 15 watt bulb shouldbe enough. Bright light from these activities may inhibit sleep.
Avoid brightlight around the house before bed.Using dimmer switches in living rooms and bathrooms before bed canbe helpful. (Dimmer switches can be set to maximum brightness formorning routines.)
Don't stress ifyou feel you are not getting enough sleep. It will just makematters worse. Know you will sleep eventually.
Avoid exercise near bedtime. No exerciseat least 3 hours before bed.
Don't go to bed hungry . Have a light snack, avoid a heavy meal beforebed.
Bedtime routines arehelpful for good sleep. Keep routines on your normal schedule.A cup of herbal tea an hour before bed can begin a routine.
Avoid looking at the clock if you wake up in the middle of the night. It can cause anxiety.This is very difficult for most of us, so turn the clock away fromyour eyes so you would have to turn it to see the time. You maydecide not to make the effort and go right back to sleep.
If you can't get to sleep for over 30minutes , get out of bed and do something boring in dimlight till you are sleepy.
Keep your bedroom at comfortabletemperature. Not too warm and not too cold. Cooler is better thanwarmer.
If you have problems with noise in your environment you can use a white noise generator. A old fan will work or youcan buy noise machines from many sources.
Know that the " night cap "has a price. Alcohol may help you to get to sleep but it will causeyou to wake up throughout the night. You may not notice it. (Itis worse if you have sleep apnea because the alcohol makes the apneaworse.) Sometimes people snore only if they have had some alcoholor may snore worse if they already snore.)
If you have a sleeping partner,ask them if they notice any snoring, leg movements and/or pausesin breathing . Take this information and try the sleep test. Youmay have a sleep disorder or you may just need to increase yourawareness about your own sleep need. If you have any concerns seeyour doctor.