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10 Tips for a Better Night’s Sleep
September 2007
For something we spend about a third of our life doing, sleeping sure can be a problem at times. Although tossing-and-turning through the night is common, it should not be taken lightly. Growing evidence suggests sleep deprivation may increase the risk of high blood pressure, stroke, diabetes and weight gain.
THE MECHANICS OF SLEEP
There are five stages of sleep. The first two stages are getting into
sleep. The next two stages are deeper sleep and the final stage we
go back through the phases of lighter sleep. These cycles repeat throughout
the night and get longer as sleep continues. A typical night may consistent
of five sleep cycles. If these cycles are interrupted, especially on
a regular basis, we will not be able to attain enough deep or restorative
levels of sleep.
HOW MUCH TIME IS TOO MUCH
(OR TOO LITTLE)?
“Normal” sleep
times differ for each person. The average “normal” time is
7½ hours. The key is to find the right amount of time for you
and stick to that number. For example, if you wake up after 6 hours of
sleep refreshed, you don’t need more than that. But if you are
groggy and not functioning well you will need or require more sleep.
Simple lifestyle
changes are often all that is needed to get a good night’s
rest. If you think you have a sleep disorder you should be evaluated
by your physician.
Check out these tips and see which ones you should try to improve the
quality of your slumber...
1. AVOID
CAFFEINE AND ALCOHOL CLOSE TO BEDTIME. This includes coffee,
tea, and soft drinks, as well as chocolate. Caffeine is a stimulant and
can keep you awake. Alcohol can lead to disrupted sleep later in the
night.
2. FINISH EATING AT LEAST 2-3 HOURS BEFORE BEDTIME. If the body is working
on digesting food it cannot fully relax. As a result, sleep may not be
able to reach deep, restorative levels.
3. EXERCISE REGULARLY, BUT NOT RIGHT BEFORE BEDTIME. Exercise is a great
way to help deepen sleep and reduce stress. However, exercise within
2 hours of sleep may make it difficult to fall asleep.
4. MAINTAIN A REGULAR BEDTIME AND WAKING TIME. A consistent routine will
help your body “know” it is time to fall asleep.
5. ESTABLISH A RELAXING BEDTIME ROUTINE. Read or listen to soothing music,
avoid lively conversations and action filled TV.
6. BLOCK OUT DISTRACTIONS. Turn out the lights, turn off the TV.
7. SET THE ROOM TEMPERATURE AT A COMFORTABLE SETTING. Uncomfortably hot
or cold rooms can impair asleep. Cool (not cold) rooms are most conducive
to sleep.
8. AVOID NAPPING DURING THE DAY. Napping can decrease sleep time at night.
If you must nap, limit to 30-45 minutes in the early afternoon to avoid
being awake throughout the night.
9. DON’T TAKE ANY WORRIES TO BED. Stress from daily life can hinder
sleep. Try meditation or other relaxation techniques.
10. CHECK MEDICATIONS FOR SIDE EFFECTS OF SLEEPLESSNESS. Consult with
your doctor to discuss side effects and options.
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