Sleep Better at Night
Revised 21 Feb 2010
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GET PROPER SLEEP
Identify the amount of sleep you need to be fully alert all day long and get that amount every night. For most adults, it’s about 8 hours. For teenagers, it’s 9.5 hours.
ESTABLISH A REGULAR SLEEP SCHEDULE
Go to bed at the same time every night, and wake up (without an alarm clock) at the same time every morning, including weekends.
GET CONTINUOUS SLEEP
For sleep to be rejuvenating, you should get your required amount of sleep in one continuous block. Any nicotine or caffeine after 2 PM or alcohol within 3 hours of bedtime will likely disrupt your sleep.
MAKE UP FOR LOST SLEEP
For every 2 hours awake, you ad 1 hour of debt to your sleep. It takes 8 hours of sleep to restore 16 hours of waking activity. You cannot make up for large sleep losses during the week by sleeping in on weekends any more than you can make up for the lack of regular exercise by working out only on the weekends. To make up for lost sleep, you should consider power naps - taken midday and limited to 20 minutes.
KEEP YOUR BEDROOM QUIET, DARK, AND COOL
Sleep on a mattress with pocketed coils that reduce motion transfer, or a foam mattress designed to support your back properly. Use a high quality down pillow.
REDUCE STRESS AS MUCH AS POSSIBLE
Even if you are sleep-deprived, anxiety can delay sleep onset. Try relaxation exercises. Have a “worry time” before going to sleep by writing down your concerns. Your worries won’t interfere with sleep onset or wake you up during the middle of the night. Don’t watch TV or surf the Internet within 2 hours of bedtime. Take a warm bath before bed and reading for pleasure before turning off the lights will ease you into sleep.
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Rating: 4294967295 Up Down Flaghomeandauto said... on Sun, 19 Jun 2011 00:43
These tips are really good, I hadn't thought of the internet being a contributor to sleeplessness until I read this. Thanks for the post.
Rating: 0 Up Down Flagrpadmendra said... on Fri, 25 Jul 2014 07:48
A good post. Sleep has a a very important role as far as health is concerned. A person exhausted by hard work recaptures the strength after sleep. But sleeping more than required except children, pregnant women and patients is also harmful. Thanks for sharing.
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