Sleep; we all need it and many of us don’t get enough of it. In fact, a poll by the National Sleep Foundation found that over 50% of adults in the United States have sleep problems at least a few nights every week. Further, nearly a third of adults in the United States claim that they are so sleepy during the day that it interferes with daily activities. Not only can lack of sleep interfere with daily activities, but it can be deadly. The National Sleep Foundation estimates that every year, driving an automobile while drowsy claims 1500 lives and accounts for 100,000 crashes.
Getting a good night’s sleep is not a matter of luck. In fact it has much to do with your sleep habits. A few simple dos and don’ts can really make a difference in the quality of your sleep. Ready to get a good night’s sleep? Let’s take a look at the dos.
Sleep Habit Dos
- Do go to bed and get up the same time every day even on weekends. When your sleep cycle has a regular rhythm you will sleep better.
- Do use your bed for only for sleeping. Don’t use your bed to watch TV, pay bills, do work. This way, when you go to bed your body knows it is time to sleep. The only exception is intimate activities.
- Do make sure your bed and bedroom are quiet and comfortable A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is the best...
- Do develop sleep routines. It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.
Now, here are the don’ts.
Sleep Habit Don’ts
- Don’t drink (caffeine, alcohol) or smoke 4-6 hrs before bed time as these will interfere with the quality of your sleep
Don’t exercise right before bedtime. Regular exercise is recommended to help you sleep well, but it should be at least 4 hours before bedtime.
- Don't take naps. You want to be tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.
- Don’t stay in bed for more than 20 minutes if you can’t fall asleep. Get up and start your sleep routine over. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.
We all hate having a miserable night’s sleep. Don’t leave it up to chance. You can have a very big impact on the quality of your sleep by using these tips. Remember, though that if you are having a difficult time with sleep it may be a symptom of a more serious medical condition. Try these tips and if you still are having difficulties contact your physician.
For more information on sleep contact the National Sleep Foundation: www.sleepfoundation.org.
*The information contained in these articles is not intended nor implied to be a substitute for professional medical advice. Always ask your physician or other qualified health professional about any matter concerning your individual health. Always seek the advice of your physician prior to starting or changing any medical treatment. Nothing contained in these answers is intended for medical diagnoses or treatment purposes.
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