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":
- 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.
- 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.
- 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!
- 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.
- 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.
- 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.
- 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".
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
