St.Geneve

Tips for a Good Nights Sleep

Be aware that everyone has different needs for sleep. But one thing is true ~ you must get enough, or you won't function as well as you could. There have been many studies that show that if you are well rested, you will get more done in the day. If you are depriving yourself of even one hour of sleep each night, you are more prone to making mistakes, you are more likely to have a car accident and you will accomplish less. You may find it hard to concentrate, be grumpy, depressed and just plain tired.

The average amount of sleep is about 7.5 hours, more or less. Some people need only 5 hours or so; some need 9. The important thing is simply to get enough. To find out how much you need, go to bed a little early for a while, without setting your alarm. You will find yourself waking up at about the same time each morning. If you are always tired no matter how much sleep you get, you may have a sleep disorder, and we advise that you see your doctor.

Once you know how much sleep you need, we have some tips to make that sleep even better.

Establish a schedule. Go to bed and get up at the same time every single day ~ weekends included. This is all part of setting your "biological clock". If you really want to stay in bed for some extra time on weekends, don't exceed your normal wake up time any more than an hour.
Keep the schedule. So you stayed up late on Saturday night? Try not to nap during the day unless you are elderly (or too young to read this!) You will recover your sleep rhythm much faster if you get up at your proper time, stay awake all day Sunday, and go to bed at your proper time. If you nap, it will mix up your schedule and you will probably find yourself wakeful and restless when you go to bed Sunday night. And this disturbance can last for days. If you really must nap ~ keep it to 15 minutes or so. This won't disturb your regular sleep schedule.
We really mean it ~ Keep the schedule. If you are a shift worker, try not to change shifts too often. Set up a regular schedule that allows you to spend time with your family, but that allows you to sleep in one long period of time, rather than breaking your sleep into two or three long naps. Conversely, if you work completely freelance, you have all sorts of options for scheduling your time. Make sure you schedule your work around your sleep ~ not the other way round.
Make sure your bedroom is as dark as possible ~ even a little light can disturb the quality of your sleep. Consider using black out drapes. Turn the luminous dial of your clock away from you so that it isn't glowing at you all night.
Make sure your bedroom is as quiet as possible. Don't watch TV if your partner is trying to sleep. In fact, get rid of the bedroom TV
Make sure your bedroom is at a comfortable temperature.
Being too hot can be very disturbing. To help create a comfortable environment, use bed sheets made of natural fibers such as cotton, linen, or silk; pillows, comforters and duvets filled with down or wool, and mattress protectors filled with wool or cotton. Materials such as polyester don't breathe, and can lead to an uncomfortable sleep.
Sleep on a good mattress. Since you will spend about 1/3 of your life on this particular investment, it is well worth researching the topic. Spend enough money. There are very few things that you will use as many hours every single day, year after year. We recommend beds made of natural materials. (Polyfoam, polyester and other "space age" materials are made out of hydrocarbons, that is, crude oil. Having your face buried in such things 8 hours a night makes us a bit nervous). You might like to look at www.duxbed.com to see the best ones we have ever seen.
No Pets Allowed. Morris and Fido may sleep well, but you won't. Especially those cats and dogs that like to snuggle up close. Give them their own special place and they won't miss your bed. Who pays the bills around here anyway?
Some Psychology. A bed should only ever be used for sleep or sex. (The aftermath of sex is complete relaxation ~ a good prelude to deep sleep). Don't eat in bed. Don't do any kind of work in bed. Study or review work files at a desk. Read your bedtime novel in a comfy chair. Otherwise these activities can get associated with the bed, and you really don't want your bed to remind you of work, etc.
And still more Psychology. Try to become calm and peaceful in the hour before bedtime. A good way to do this is by establishing presleep rituals such as reading a light novel for half an hour, having a nice relaxing bath, listening to serene music etc. For those of you who like to multitask, read a book while in the bath, with music in the background. In any case, try to go to bed sleepy and at ease. If you are upset, delay your bedtime until you can settle your mind; you will have a lot of trouble getting to sleep if you are distressed.
Secure your home for the night. Lock your doors, secure your windows, and turn down your thermostat in the same order every night. This way you will feel more secure, which will help you sleep better. And the ritual will become part of the psychological cues to your subconscious that it is time to sleep.
Nag, Nag, Nag. You should exercise. We know you've heard it all before; that apart from helping you sleep better, regular exercise will improve many aspects of your life. Well, it's all true. You'll feel better, look better, and last longer. Just remember to exercise earlier in the day ~ don't get revved up just before bedtime, because your body needs time to cool down.
Get outside in the morning. Exposure to early sunlight helps set your "biological clock", so that when night comes, your body is on the right timetable for sleep. Changes in the timing of light and dark periods will dramatically upset your biological clock. This is what is otherwise known as "Jet Lag".
Avoid caffeine before bedtime. You will find caffeine in coffee, tea, cola drinks, chocolate and some medications. Try to avoid it at least six hours before bedtime. Caffeine always affects the quality of sleep. It will either keep you awake, or at a minimum you will sleep much less soundly.
Avoid heavy meals before bedtime. Otherwise your body's systems will be quite active digesting. Watch out especially for foods that can induce heartburn. Avoid MSG (monosodium glutamate). This is often found in restaurant foods. On the other hand, a light snack half an hour or so before bedtime is not a bad idea if the alternative is going to bed hungry.
Avoid too many liquids before bedtime. Otherwise you will be waking up for trips to the bathroom.
Avoid alcohol before bedtime. It may make you fall asleep quickly, but as the effects wear off a few hours later, there is withdrawal, and you will probably wake up in the middle of the night. Even one drink can have this effect.
Only ever take a sleeping aid if your doctor recommends it.
Please be aware that some medications may affect the quality of your sleep. Discuss this with your Doctor, and be sure to make your Doctor aware of any over-the-counter medications you may be taking. Even herbal ones. They all have effects.
Avoid smoking before bedtime. We actually don't like to nag, but: don't smoke; it can disrupt the quality of your sleep. If you can't quit completely, at least avoid tobacco for a couple of hours before bedtime. And of course, never, ever smoke in bed. You could be dead by morning.
Still waking up? Don't look at your clock. In fact, always keep it facing away from you. Otherwise, if you see the clock, no matter what time it is, you will fret about it. Always get up to your alarm or clock radio.
Can't Get to Sleep? More Psychology. If you can't get to sleep within 10 to 15 minutes or so, get out of bed. You don't want your bed to become associated with restlessness. So get down that "Complete Works of Plato" you've been meaning to start. Or perhaps some solitaire with a deck of 51. When you get sleepy, go back to bed. Don't start doing anything interesting. No TV. No Internet. (Except to look at these tips.) Or you won't get back to bed until dawn.
Relax !!! Easy for us to say, but don't get upset if you can't get back to sleep. If you are troubled about not sleeping, it becomes a self-fulfilling prophecy. Go to number 10 and number 22. You may as well enjoy yourself if you are awake.
Don't eat unless you are hungry. If you do get up in the middle of the night, don't eat a snack simply for something to do. Otherwise your stomach will think it's a good idea to wake you up in the wee hours every night.
Traveling? Often it is difficult to get to sleep in unfamiliar surroundings. So take your pillow along for a bit of home away from home.

Disclaimer: This information is not intended or implied to be a substitute for professional medical advice. If you have tried these tips and you still have trouble sleeping, or you still feel too tired during the day, we urge you to see your doctor. We do not endorse any products or services. We are not responsible for any mistakes or omissions on this site or on any of the links below.

National Sleep Foundation
1552 K Street, NW, Suite 500
Washington, DC 20005
Phone: 202-347-3471
Fax: 202-347-3472
E-mail: nsf@sleepfoundation.org
Web site: http://www.sleepfoundation.org

National Center on Sleep Disorders Research - National Heart, Lung, and Blood Institute
NHLBI Information Center
P.O. Box 30105
Bethesda, MD 20824
Phone: 301-435-0199
Fax: 301-480-3451
E-mail: ncsdr@nih.gov
Web site: http://www.nhlbi.nih.gov/about/ncsdr

The Better Sleep Council
The BSC is a non profit organization supported by the mattress industry that is devoted to educating the public About the importance of sleep to good health Web site: www.bettersleep.org

Sleepnet
This website is very extensive, and very well organized. It has some commercial links. Web site: www.sleepnet.com.

Sleep Help USA
A site dedicated to helping you find information and resources dealing with the subject of snoring and sleep apnea. Web site: www.sleephelpusa.com.