The New Way To Sleep

An Easy Self-Evaluation

Every day, factors we can control in our daily routines and lifestyle either undermine or improve our ability to sleep well at night. By knowing how and why certain activities and behaviors affect our sleep, we can make choices each day that will improve our sleep quality at night. Everyone can influence and improve their sleep quality!

These factors, many of which are directly in your control, are referred to as your "sleep hygiene".

See where you have opportunities to BOOST your sleep quality. Everybody has opportunity!
Focus on the following factors where you can improve . . . These can be your "New Sleep Resolutions":

1. A regular bedtime - The body gets accustomed to falling asleep and waking at regular times. By keeping the time you go to bed reasonably constant, you will fall asleep faster.
2. Avoid caffeine and smoking 4-6 hours before bedtime - Caffeine and nicotine are stimulants, and they disrupt typical sleep patterns. This includes caffeinated beverages such as coffee, tea and many sodas, as well as chocolate.
3. Empty the tank - Go to the bathroom just before bedtime. Sleep is always more comfortable and less disrupted when your tank is empty. And, if you have to go to the bathroom in the middle of the night, get up and do it! Don't suffer awake in the middle of the night because you have to go!
4. Internet surfing, Instant Messaging and television are like caffeine and nicotine. These are engaging activities and can put your brain, thinking and emotions in hyper-drive. Tone it down and off before going to bed.
5. Avoid alcohol 3-4 hours before bedtime - alcohol does not help sleep. While it may have an immediate sleep-inducing effect, later as alcohol levels in your blood fall, there is a stimulant or waking effect.
6. Exercise regularly but not right before bed - Regular exercise, particularly in the afternoon, can help deepen sleep and encourage a sleep routine. However, strenuous exercise within 2 hours before bedtime can decrease your ability to fall asleep.
7. Leave talk of worries for outside the bed - Keep your bedroom as your place to relax, de-stress, to enjoy love-making and intimacy, and to sleep. It should not be the routine place to discuss worries about job, school, finances, relationships and so forth, or for your work. Have your bedroom be your "sanctuary of calm and relaxation".
8. Impact of napping - If you nap throughout the day, falling asleep at night is often more difficult. It's like snacking throughout the day, when it comes time for a meal, the appetite may be lost. Extended nap-taking suggests you aren't getting a sound night's sleep, and your body is craving more sleep. If you do need an afternoon nap, try to limit it to 30 - 45 minutes in the early to mid afternoon.
9. Don't go to bed hungry - However, don't eat the wrong foods just before bedtime. Hunger can disrupt sleep patterns and a healthy snack before bed is ok. Warm milk or caffeine-free herbal tea can be helpful. Foods high in the amino acid L-Tryptophan, such as bananas, milk and turkey, can help induce sleep. Avoid heavy, fatty or spicy foods, and avoid heavy eating just before bedtime. If you do have a late meal just before bedtime, avoid meats heavy in protein (such as a steak), choosing instead carbohydrates such as pasta.
10. Have a pre-sleep routine - Certain pre-sleep routines, such as a warm bath, a foot rub, very light stretching, intimacy with a sleeping partner, or a few minutes of reading in low light, can help induce sleep. The routine signals your body that it's almost time for sleep.
11. A subtle, helpful tip - Most people brush their teeth right before bed. This is good; it not only freshens the mouth which actually helps falling asleep, but also becomes a part of the pre-sleep routine which the body recognizes as one of it's signals that it's time for bed.
12. Relaxation techniques - Examples including deep breathing, meditation, toe tensing, deep breathing, a gentle massage, soothing mental imagery, all can help prepare you for a great sleep.The objective is to de-stress, relax and clear the mind.
13. Some "Don'ts" re-emphasized - Your bed should not be your desk, office or workspace. It's also not the place to argue with your spouse or sleeping partner, to discuss stressful situations or to re-enact the day's dramas.
14. If you are taking medications, check them - Medications can often cause insomnia and sleep difficulties as a side effects. Consult with your doctor to assess if these are contributing to your sleeping problems, and especially for those taken within 4 hours of bedtime. Often, other medications can be substituted by your doctor that do not cause insomnia, or which can be taken earlier in the day. Ask your doctor to review your medications with you regarding their impact on your sleep. He or she can discuss each medication's impact on your sleep quality, and also any effects if taken in combination with other medications. Follow your qualified doctor's guidance and advice.
15. Finally, sleep's priority in your life - Seriously, how important is getting proper sleep to you? Is getting good sleep a low or high priority in your life? Are you giving it adequate time in your schedule, or is it always out-prioritized? Are you substituting needed sleep time for internet surfing, instant messaging, computer games, work or other recreations on a regular basis? What's your sleep priority? Given all the ways it affects your health, happiness, performance and well-being, we recommend it not suffer a low priority. For some lifestyles, this may be the biggest opportunity of all.

How do you fare? Sure, certain activities and lifestyle factors that undermine sleep may be habitual or "standard routine" in your life right now. The real key is to think about how you can replace those with new habits and routines that will help your sleep. Not just think about it, but actually make the change.

Remember, "little things can have big impact"! Just think about the tiny mosquito. Small as it is, we all know how it can disrupt a good night's sleep! Positive changes and little adjustments in your own activities and lifestyle can pay big dividends in terms of your sleep quality.

 Related Page Links:

Sleep and Health; How Typical Beds and Pillows Can Hinder Sleep; How to Select your Perfect Bed and Pilow; NightCare Unique Benefits; NightCare Proven Performance; Materials Comparison Chart; NightCare Online Store; Online Advantages; Knowledge Base

Our sleep environment affects our sleep

UNDER ATTACK: Each night, our sleep comes under attack through our five senses. Our awakening by the morning alarm clock is a stark example of a "sleep interrupter" in our sleep environment.

Some "disturbers" during the night can be subtle and almost unrecognizable. Others are not so subtle. In any case, it's often overlooked that we can actually make improvements in our environment to improve our sleep. 

Here are top ways to improve sleep quality with slight changes to your sleep environment:

Factor # 1: Your Sleep Surface - This should be PRIORITY ONE. Your bed and pillow comprise major parts of your sleep environment. We review their role and what you can do for this top priority throughout our website.  More: How Beds and Pillows Can Hinder Great Sleep, Sleep and Pain, How to Select Your Perfect Bed and Pillow, Materials Comparison Chart, and Healthier Sleep Quality.

Factor #2: Light - Much of our sleep patterns, feeling sleepy at night and awake during the day, are regulated by light and darkness. Light -- strong light, like bright outdoor light (which is brighter than indoor light even on cloudy days), is the most powerful regulator of our biological clock. Our bodies have a special mechanism that adjusts our sleepiness to the hours of darkness. A part of the brain called the hypothalamus is connected to the back of the eyes, and, according to the amount of light it perceives, it releases different hormones: melatonin, which sends us to sleep at night, or cortisol, which wakes us up in the morning. 

For all this all to work as it should, you should be keeping your bedroom as absolutely dark while you're sleeping as it can be. Even though outside light can change with the seasons, etc., stages of the moon, etc., it's important to have sufficient curtains or blinds to truly keep the light out, and keep the room really dark. And wherever darkness isn't possible, the alternative of using a sleeping mask (comfortable and loosely fitting) is always available.

Also, make sure to you expose yourself to enough bright light during the day. Find time for sunlight, or purchase a natural light lamp (not the same as a sunlamp) to supplement your daytime exposure to natural light.

Factor # 3: Sound - A dripping faucet, a clock ticking, a computer's printer printing, nearby footsteps, a creaking floor or noisy bed-spring, a door closing, a neighbor's blaring music, noisy vehicles outside, an ice machine at a hotel, or a snoring sleeping partner -- these are examples of sound that rob us of sleep.

If sounds are regularly disturbing to your sleep, your first objective is to consciously identify them. Many people come to find that the big culprits are frequently just one or two key factors. For example, a snoring sleeping partner!

Once identified, the next step is the solution. Of course, some are resolved more readily than others; for example, a leaky faucet. Finding good solutions to help alleviate a snoring problem is another good example where solutions are achievable when focused on. But remember, problems like these don't just solve themselves. Be proactive!

When these disturbances involve other people, it's appropriate to have a talk with them and work out solutions together in a friendly and helpful spirit. Helping or supporting your sleeping partner to reduce or eliminate his or her snoring problem is a perfect example of this, and is a win-win solution. Disturbances by family members or neighbors can usually be reduced this way.

In cities or noisy neighborhoods, retrofitting windows with double paned glass is a frequently implemented solution -- this is what quality hotels do.

When unwanted sounds can't be eliminated, try earplugs or "white noise" -- for example as provided by a steady fan -- to help. Many people opt to go to sleep to the sound of soothing CD music, with a timed setting to go turn off at a certain time.

Factor # 4: Touch - Beyond the factors of touch relating to your sleep surface, there are other "touch factors" as well. First and foremost are the impacts that a sleeping partner can have on your sleep. Movements and motion transfer, inadvertent kicks and touching, and so forth, will disturb your sleep. Oftentimes, a larger and better bed is a great solution! Other times, separate beds may be an answer. A variation of this idea is the popular "split king" bed, giving couples the best of both worlds, so to speak.

In addition, consider your bed linens. Do they have a luxurious and comfortable feel for you?

They do serve functions of comfort, breath-ability and coolness and a feeling of freshness and luxury, all together. You may want to upgrade them, and treat yourself to a little splurge of luxury that will improve your feeling of comfort and sleep satisfaction.

When traveling, do you recall how nice it is to snuggle into a freshly-made bed at the hotel? Clean, fresh sheets and a freshly-made bed can work wonders on the sense of touch when it comes to sleep.

Factor # 5: Temperature and Humidity - We generally sleep best when we are comfortably warm (but not too warm) in bed, while the air in the room is cool. Temperatures above 75 degrees Fahrenheit and below 54 degrees can disrupt your sleep. However, even sleep researchers do not agree on the ideal temperature for sleep.  The point at which sleep is interrupted due to temperature or climate conditions varies from person to person. It's also affected by bed clothes and bedding materials.

It is recommended to keep your room slightly cool -- but achieving the ideal temperature isn't always that simple. When two sleeping partners disagree, they may decide to each make some compromises for the other: Turning the thermostat down at night in cold weather saves on fuel bills and sets the stage for sleep. Blankets or comforters can create warmth without feeling too heavy or confining. Or, the heat-seeking partner might dress in warmer bedclothes while the warmer partner might opt not to wear much in the way of sleep clothes or bed covering.

In summer, a room that's too hot or humid can surely be disruptive to sleep. Hot and humid sleeping environments lead to more wake time and lighter sleep.

Helpful hint: Regardless of season or temperature, it's usually best to have the air in the room circulating. The slight, subtle circulation of air in a bedroom generally helps evaporate moisture and provides a more comfortable feeling. This can be accomplished by a low-running fan or central cooling system, or simply a slightly opened window or bedroom door. And it helps keep the air fresher, not stuffy.

Environments with high humidity often feel uncomfortable warmth and stuffy, and can leave a damp, clammy or sweaty feeling. Again, air circulation helps. Air conditioners, by their very technology, help remove humidity from the air, although they do use energy when they run.

Factor # 6: The Sense of Smell - As a part of your bedtime routine, you may want to incorporate soothing scents. Aromatherapy is a form of alternative medicine that uses fragrant plant materials, known as essential oils, and other aromatic compounds for the purpose of altering a person's mood, cognitive function or health.

Among most medical professionals, the concensus is that while some aromas have demonstrated effects on mood and relaxation, and may have related benefits for individuals, there is currently insufficient scientific evidence to support claims. However, many people find it soothing, relaxing, and helpful for their sleeping. The main function of aromatherapy is to produce an odor which induces a pleasant effect on the body.

Human senses such as olfaction, the sense of smell, work on the subconscious as well as physical levels. Various smells can stimulate the brain and evoke feelings which are then associated with that smell. Aromatherapy is commonly used by those seeking natural ways to alleviate stress and achieve more restful sleep. While there aren't research studies that investigate which smell may encourage better sleep, many people enjoy aromatherapy.

What scents might be best for you? You'll have many choices! Lavender is regarded as having soporific (sleep-inducing) qualities. Other possibilities include roman chamomile, sweet marjoram, sandalwood, clary sage and jasmine. Each is variously described as calming, soothing, relaxing and warming by those promoting the products. They're available at health stores and locations that supply bath and body products. You might like aromatherapy, and doing your own research should be fun!

 Other Related Page Links:

Knowledge Base; NightCare's Unique Benefits;  NightCare Proven Results