9 Tips for Optimal Sleep
Adults need seven to nine hours of shut eye each night for optimal health
Good sleep can have benefits such as improved memory and obesity prevention. Yet millions of Americans suffer from chronic sleep disorders. Sleep deprivation can impact your work, driving, social life and quality of life, in addition to contributing to serious health conditions. So make sure you get the right kind and the right amount of zzzzs. Here are some handy tips that can help you fall asleep faster, stay asleep longer, and improve the quality of your sleep.
20 Minutes or Get Out of Bed!
If you cannot fall asleep in 20 minutes, get out of bed. Try a restful, relaxing activity not in your bedroom, such as reading or taking a bath. Give it another shot when you begin to feel tired. This tip helps consolidate and deepen your sleep. When you lie in bed awake for too long, your sleep can become fragmented and shallow.
Regular Sleep & Wake Times
Set your biological clock right by getting up at exactly the same time each day, even on weekends. Regular wake times help regulate bedtimes. The body will eventually become accustomed to falling asleep at a certain time if you keep your bedtime fixed.
Get Some Activity
Get moving physically. Daily exercise leads to better and deeper sleep. Just be sure to finish up your exercise routine at least three hours before you plan to hit the sack as it can cause stimulation and keep you awake.
Set the Mood
Make your bedroom a sanctuary, free from disturbing sounds and lights. Close your door, the curtains and remove all electronic gadgets, including televisions and computers. Your bedroom should be at a moderate or cool room temperature for optimal sleep. Overly warm or cold rooms can cause a disturbance in sleep.
Limit Caffeine & Stimulants
Avoid anything with caffeine after noon (tea, coffee, many sodas and chocolate) and stay away from nicotine and all alcohol, especially four to six hours before sleeping. While something alcoholic can help you fall asleep, when the alcohol levels in your blood fall, there is a simulant effect and your sleep becomes fragmented.
Watch What You Eat
Hunger is also known to disturb sleep. Try a light snack or some warm milk just before heading off to bed, but steer clear of foods that are too greasy, spicy, sugary or heavy, which can affect your ability to stay asleep. Bedtime is not the time for a meal. Be sure not to drink too much at night so you don’t end up waking up to use the bathroom.
Create a Habit
Set a pre-sleep ritual, such as reading or taking a warm bath. Get yourself into the sleeping mode by writing in your journal or engaging in some relaxing meditation or prayer. Yoga and deep breathing can relieve anxiety and decrease muscle tension.
Train Your Brain
Make your bedroom a zone for sleeping and sex, and nothing else. This means no reading or watching television in bed. Soon your brain will come to see your bed as a place for sleeping.
No Late Afternoon Naps
Don’t take a nap during the day. If you nap, you are unlikely to be able to sleep at night. If the late afternoon makes you want to snooze, limit your sleep quickie to 30 to 45 minutes so you can still sleep well that night.
If you try all these habits and still don’t get the sleep you need, you may want to seek professional help. There are more than 80 defined sleep disorders, ranging from insomnia to sleep apnea and narcolepsy.
While a number of prescription and over the counter sleep aids are available, they come with many side effects and should only be used for the short term. Individuals with difficulty sleeping can try relaxation therapies (see LadyLUX’s article on 7 Easy Techniques to Eliminate Stress) to fall asleep faster and have better sleep. Aromatherapy is an easy option. Try inhaling the essential oil of lavender or chamomile.
A Note on Supplements
The herbal supplement valerian is becoming a popular treatment for insomnia, with studies suggesting that valerian can improve sleep quality and make users fall asleep faster. Melatonin, a naturally occurring hormone that regulates sleep, has also proven to be useful in getting better sleep. Do be cautious with Melatonin, as the kind bought in store is synthatic and should only be consumed for a short amount of time.
If you do seek help, keep a sleep diary to examine your habits, listing your waking time, your bedtime, the number of times you wake up or get out of bed, any naps, exercise time and consumption of alcohol and/or caffeinated beverages.
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