How much sleep do you get each night? Probably not as much as you'd like. And whether your trouble is in figuring out how to go to sleep, or how to stay asleep, there are some simple steps for overcoming sleep deprivation and sleep disorders, such as insomnia. Here are some simple guidelines to help you get started.
The Bed
What works in terms of beds and pillows varies from person to person. The best advice is to make sure that it's comfortable for you.
Research suggests that sharing a bed is disruptive for all concerned, so make sure your bed is big enough for two. Children and pets are particularly disruptive, so set limits on how often they sleep in bed with you.
The Bedroom
Make your bedroom conducive to sleep. That means it should be dark, cool, quiet and comfortable (use eye covers and earplugs if necessary).
It also means no TVs, laptops or anything else that will distract you from your sleep. Curtains are better than blinds to exclude light.
Exercise
Many researchers believe our sedentary lifestyles are the biggest cause of sleep problems in modern society. Regular daily exercise will help you to fall asleep quicker, sleep for longer and have sleep that is more restful. It is almost always advised not to exercise within three hours of bedtime.
Sleep at NightDaytime naps (while appealing) may impact sleep quality at night. Limit them to about a half-hour and make it during mid-afternoon. If you have trouble waking up in the morning, leave the curtains open and let the sunlight help wake you up. Get in a RoutineDo the same things each night to tell your body it's time to wind down -- for example, a warm bath or shower, reading a book, or listening to soothing music. Dr. Crowe, a specialist in sleep disorders at Ireland's Mater Private Hospital, advises trying to go to bed and get up at about the same time every day, even on the weekends. "A regular routine is very important. Say for example you normally get up at 7am but decide to sleep in until 12 noon on the weekend -- I tell my patients, that is like going to New York for the weekend. You have shifted your body clock by five hours." Dietary HabitsTry to have your last meal at least two to three hours before you go to bed. Do not drink too many liquids at night. Avoid nicotine, caffeine and alcohol (some studies even suggest that you should have your last cup of coffee eight hours before you sleep). While most people assume that alcohol is a sedative, it actually disrupts sleep. There is some evidence to support the old wives' tale that a mug of warm milk helps sleep -- dairy foods are a source of tryptophan, an amino acid that your body converts to melatonin and serotonin, both of which are thought to induce sleep.
And Finally....Go to bed when you're tired and turn out the lights. If you don't fall asleep within 15 to 20 minutes, get up and do something else. Go back to bed when you're tired. Don't stress over falling asleep. Dr. Crowe also advises people who are struggling with sleep to avoid sleeping in. "Often they will sleep better at the end of the night and they will compensate by sleeping on later because they are trying to find sleep somewhere. "That is the worst thing you could do. You need to limit yourself to about seven or eight hours in bed in total. "Health problems related to sleep loss are likely to develop over a long time, so don't panic if you are having difficulties sleeping at the moment. "Talk to your doctor about ways to improve sleep patterns. Chronic sleep disorders such as insomnia or sleep apnea require treatment so if you are experiencing these, consult your doctor."
