How to Rest Easy When You Hit The Sack
Fewer things restore us more than a good night’s sleep. And fewer thing are more frustrating than spending a sleepless night tossing and turning-especially when you have a big day ahead of you.
More than 100 million Americans suffer insomnia, spending months or ever years troubled by lack of sleep. And insomnia may cause more than daytime sleepiness or fatigue. Eight out of ten people who switch back and fort between day and night shift have problem, report the England Journal of Medicine, and they have more heart disease and digestive disorders than people with normal sleep patterns.
Fortunately, researchers have learned much about sleep and how to help people get enough Zs to restore them mentally and physically. After you physician has ruled out any medical cause for your insomnia, give these a try.
Relax! Sleeping poorly occasionally doesn’t interfere too much with your performance the next day, say Peter Hairy, Ph.D., director of the Mayo Clinic Insomnia Program in Rochester, Minnesota. Also, sleep need vary considerably among people. While the average adult gets about seven hours per night, many people do fine on a few as four to six hours.
Stick to a schedule. Even if you’ve slept poorly the previous night, get up at about the same time you normally do, suggest James K Walsh, Ph.D., and Mark W. Mayoral, M.D., in article in Postgraduate Medicine. And this means weekends, too! Rising at the same time every day helps maintain a consistent circadian rhythm-the 24 hour internal body clock that keeps us naturally awake during the day and asleep at night. Over time, you’ll become sleepy about the same hour each day.
Limit naps to one hour. Naps less than an hour may help revitalize you, especially after restless night. But longer ones will keep you from feeling sleepy at bedtime. Also, sleep only in your bed-this include naps.
Work out so you can rest easy. Being inactive can contribute to insomnia. Regular exercise in the late afternoon makes your body temperature rise and then fall as you cool down, and that decrease helps you sleep, say sleep experts. The exercise should be more vigorous than leisurely walking-fast walking; bicycling, jogging and swimming are good-and should be done three to four times a week for at least 20 minutes. Avoid working out within three hours of bedtime, or you could be too revved-up to sleep.
Watch what you drink-and when. Alcohol also reduces your amount of deep sleep, so don’t drink it within two hours of bedtime, advise Herbert Benson, M.D.. and Eileen Stuart, R.N., in the Wellness book. And cut out the caffeine is still in your system. (Many food, beverages, and medications contain caffeine, so you’ll have to check labels carefully.) common culprits are coffee product, tea, colas and chocolate or cocoa, also, if you routinely have to get up at night to urinate stop drinking and liquids after 6:00 p.m.
Ditch the sleep aids. If you really on sleeping pills for more than an occasional bout insomnia, ask your doctor’s advice about how to cut back safely. These drugs decrease the amount of deep, “quality” sleep. So while you may get to sleep sooner, your sleep is poorer. Also, sleeping pills tend to lose their effectiveness after a few a weeks of continued use, and they can have a hangover effect the following morning.
Make the bedroom peaceful. If you’re a light sleeper, you may need to create a kind of “sensory deprivation zone” out of room? Is t to warm? Do your cats wake you up with the slightest stirring? Although some people find the hum of a fan, air conditioner or commercially available sound conditioner soothing, other need total silence. And most people sleep best if the room is somewhat cool.
Be sure to use your bedroom only for pleasurable activities-not for anything stressful. Move the computer, desk and other work related furnishing to the den. You want to associate your bed with relaxation and sleep, no deadlines and household bills.
Finish the day off. Plan tomorrow’s activities and review the events of the day at least two hours before bedtime. And forget the litany of murder and tragedy on the late news. This is your wind –down period before sleep.
If you’re not sleepy, don’t go to bed. The more time you spend in bed, say Dr. Hairy, the more difficult it can be to fall asleep. Spend no more than six or seven hours in bed. (For usual.) This will help create a sleep debt, and you’ll more likely be ready for sleep when you finally fall into the sack.
Relax first. When you get into bed, don’t even think about sleeping. Instead, relax for 15 to 20 minute by reading or listening to music or using relaxation techniques, meditation or prayer. Then turn out the lights to o sleep. If you ‘re still awake 20 minute later, leave the room, and don’t come back until you drowsy again.
Fewer things restore us more than a good night’s sleep. And fewer thing are more frustrating than spending a sleepless night tossing and turning-especially when you have a big day ahead of you.
More than 100 million Americans suffer insomnia, spending months or ever years troubled by lack of sleep. And insomnia may cause more than daytime sleepiness or fatigue. Eight out of ten people who switch back and fort between day and night shift have problem, report the England Journal of Medicine, and they have more heart disease and digestive disorders than people with normal sleep patterns.
Secret of Sound Sleep
Fortunately, researchers have learned much about sleep and how to help people get enough Zs to restore them mentally and physically. After you physician has ruled out any medical cause for your insomnia, give these a try.
Relax! Sleeping poorly occasionally doesn’t interfere too much with your performance the next day, say Peter Hairy, Ph.D., director of the Mayo Clinic Insomnia Program in Rochester, Minnesota. Also, sleep need vary considerably among people. While the average adult gets about seven hours per night, many people do fine on a few as four to six hours.
Stick to a schedule. Even if you’ve slept poorly the previous night, get up at about the same time you normally do, suggest James K Walsh, Ph.D., and Mark W. Mayoral, M.D., in article in Postgraduate Medicine. And this means weekends, too! Rising at the same time every day helps maintain a consistent circadian rhythm-the 24 hour internal body clock that keeps us naturally awake during the day and asleep at night. Over time, you’ll become sleepy about the same hour each day.
Limit naps to one hour. Naps less than an hour may help revitalize you, especially after restless night. But longer ones will keep you from feeling sleepy at bedtime. Also, sleep only in your bed-this include naps.
Work out so you can rest easy. Being inactive can contribute to insomnia. Regular exercise in the late afternoon makes your body temperature rise and then fall as you cool down, and that decrease helps you sleep, say sleep experts. The exercise should be more vigorous than leisurely walking-fast walking; bicycling, jogging and swimming are good-and should be done three to four times a week for at least 20 minutes. Avoid working out within three hours of bedtime, or you could be too revved-up to sleep.
Watch what you drink-and when. Alcohol also reduces your amount of deep sleep, so don’t drink it within two hours of bedtime, advise Herbert Benson, M.D.. and Eileen Stuart, R.N., in the Wellness book. And cut out the caffeine is still in your system. (Many food, beverages, and medications contain caffeine, so you’ll have to check labels carefully.) common culprits are coffee product, tea, colas and chocolate or cocoa, also, if you routinely have to get up at night to urinate stop drinking and liquids after 6:00 p.m.
Ditch the sleep aids. If you really on sleeping pills for more than an occasional bout insomnia, ask your doctor’s advice about how to cut back safely. These drugs decrease the amount of deep, “quality” sleep. So while you may get to sleep sooner, your sleep is poorer. Also, sleeping pills tend to lose their effectiveness after a few a weeks of continued use, and they can have a hangover effect the following morning.
Make the bedroom peaceful. If you’re a light sleeper, you may need to create a kind of “sensory deprivation zone” out of room? Is t to warm? Do your cats wake you up with the slightest stirring? Although some people find the hum of a fan, air conditioner or commercially available sound conditioner soothing, other need total silence. And most people sleep best if the room is somewhat cool.
Be sure to use your bedroom only for pleasurable activities-not for anything stressful. Move the computer, desk and other work related furnishing to the den. You want to associate your bed with relaxation and sleep, no deadlines and household bills.
Finish the day off. Plan tomorrow’s activities and review the events of the day at least two hours before bedtime. And forget the litany of murder and tragedy on the late news. This is your wind –down period before sleep.
If you’re not sleepy, don’t go to bed. The more time you spend in bed, say Dr. Hairy, the more difficult it can be to fall asleep. Spend no more than six or seven hours in bed. (For usual.) This will help create a sleep debt, and you’ll more likely be ready for sleep when you finally fall into the sack.
Relax first. When you get into bed, don’t even think about sleeping. Instead, relax for 15 to 20 minute by reading or listening to music or using relaxation techniques, meditation or prayer. Then turn out the lights to o sleep. If you ‘re still awake 20 minute later, leave the room, and don’t come back until you drowsy again.
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