To function optimally we need to sleep well. However, according to the US national sleep foundation around 75% of the population experience weekly sleep problems, nearly 40% don’t get enough sleep on week nights and nearly 40% are “so sleepy during the day that it interferes with daily activities”. Are you getting the sleep you need to make good use of your daily time? Here are tips to help you sleep better.
Image: Filomena Scalise / FreeDigitalPhotos.net
Lack of sleep time may lead to poor concentration, poor decision making, accidents and being difficult to be work or live with. Conversely, oversleeping is bad for you, and can leave you feeling tired and sleepy for the whole day. Further, a study by the University of California found that adults who only get 6 to 7 hours of sleep a night live longer than those who sleep more than 8 hours or less than 4 hours a night. (Source – Archives of General Psychiatry, 15 Feb 2002). You may want to read the article on how to live longer.
Recommendations for a good night’s sleep include:
By going to bed at around the same time each night allows your body to establish sleeping habits. If you sleep at differing times each time of the week it is harder for your body to adjust. A study by Finley and Cowley has shown that regular sleeping habits leads to a “shorter latency between retiring for bed and sleep”.
Research has shown that those who regularly exercise are more likely to get a good night’s sleep and typically have more daily energy (Nieman). However, it is recommended that you do not exercise close to sleep time as this may hinder sleep.
Don’t sleep on a full stomach. Allow a couple of hours after finishing your last main meal for the day. Conversely, it is important not to go to bed hungry as this may keep you awake.
Avoid coffee, tea, or Coke late in the day as the caffeine stimulates the mind and keeps it alert making it more difficult to sleep. While alcohol can appear to aid sleep by slowing down brain activity, it actually results in interrupted sleep.
It is easier to sleep in a cooler room (with suitable blankets), which is dark, and has a comfortable mattress and pillow(s).
It is hard to sleep if your mind is still racing. One tip is to empty your mind by writing a list of ‘to do’ things on a note book beside your bed.
Some people have had sleepless night for years due to sleeping disorder. For example, sleep apnea, restless leg syndrome. In some cases, this condition can be treated, resulting in a good night sleep.
Consider positioning your alarm far enough from your bed so that you need to get out of bed to turn it off. Steve Pavlina writes about his technique in the article - How to get up right away when your alarm goes off. Having children also helps prevent oversleeping.
Related CraveTime articles:
Other Articles of Interest
References
Finley C.L & Cowley B.J, “The Effects of a Consistent Sleep Schedule on Time Taken To Achieve Sleep”, Clinical Case Studies 2005; 4;304
National Sleep Foundation, “Sleep Facts and Stats” www.sleepfoundation.org
Nieman, D, “Can exercise help me sleep better?”, ACSM’s Health & Fitness Journal, May/June 2005.
Comments
Circadian Rhythms
Circadian Rhythms have a huge influence on when you can and cannot sleep. If you're stuggling to sleep read the following...
http://en.wikipedia.org/wiki/Circadian_rhythm_sleep_disorder
Sleep duration can be an indicator of overall health
The increased death rate for people who sleep more than 8 hours and less than 4, or in some studies 7 hours, is more likely not related to the sleep duration but rather that other factors which have increased their risk of death also affect their sleep duration. See http://longevity.about.com/od/sleephealthandaging/a/sleep_duration.htm for more information.
Post new comment