Better Sleep Tips
Better Sleep Guide
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10 Tips for Better Sleep
FAQs
We all know that proper diet and regular exercise are important for maintaining a healthy lifestyle. But many people underestimate the value of sleep. Like proper nutrition and exercise, sleep is essential to feeling your best. Adults need between seven and eight hours of sleep a night - individual needs may range from five to ten hours.
Not merely a "break" from your day, sleep is vital to maintaining good health and well-being. When you go to sleep, your body goes to work, consolidating the day's learning into memory and improving your ability to absorb and remember everyday skills. A good night's sleep also re-energizes you and helps you prepare for the day ahead.
When you don't get enough sleep, daily life can become more stressful and less productive. In short, getting a good night's sleep helps you perform much better when you're awake.
Sleep Debt
Depriving yourself of sleep night after night can cause you to accumulate a sleep debt. Look for everyday lifestyle clues to determine whether you need to catch up on sleep. For example, is there a chance you might doze off while sitting in a car stopped in traffic, watching television or sitting and reading? The only way to reduce this debt is to get the amount of sleep your body needs. If you feel you are chronically sleep deprived or may have a serious sleep problem, consult your doctor or a sleep specialist.
Better Sleep Begins With Your Mattress
Because you can't always get all the sleep you need, you should strive to get the most out of the sleep you do get. An uncomfortable mattress can rob you of sleep, causing you to toss and turn and preventing you from deriving the full benefit of your time in bed. Sleeping on a mattress that meets your needs for comfort, support and space can help you sleep better.
10 Tips for Better Sleep:
We all have too much to do, so take time out and recharge yourself by getting a good night's sleep. The quality and quantity of your sleep can make all the difference in how productive you'll be the next day. Here are ten tips to help you get the sleep you need and deserve.
- Give yourself "permission" to go to bed. As hard as it may be to put away your "to do" list, make sleep a "priority." You'll thank yourself in the morning.
- Unwind early in the evening. Try to deal with worries and distractions several hours before bedtime.
- Develop a sleep ritual. Doing the same things each night just before bed signals your body to settle down for the night.
- Keep regular hours. Keep your biological clock in check by going to bed around the same time each night and waking up close to the same time each morning - even on weekends.
- Create a restful place to sleep. Sleep in a cool, dark room that is free from noises that may disturb your sleep.
- Sleep on a comfortable, supportive mattress and foundation. It's difficult to sleep on a bed that's too small, too soft, too hard, or too old.
- Exercise regularly. Regular exercise can help relieve daily tension and stress - but don't exercise too close to bedtime or you may have trouble falling asleep.
- Cut down on stimulants. Consuming stimulants, such as caffeine, in the evening can make it more difficult to fall asleep.
- Don't smoke. Smokers take longer to fall asleep and wake up more often during the night.
- Reduce alcohol intake. Drinking alcohol shortly before bedtime interrupts and fragments sleep.
FAQs
Sound Sleep
- Why is sleep important?
- Is it true that napping can be bad for you?
- Does the mattress affect how a person sleeps?
- How much sleep does the average person need?
- What are some ways to get a better night's sleep?
- What's the right amount of sleep?
Sleep Problems
- What can shift workers or people who work at night do to sleep better?
- Is there a problem with falling asleep on the sofa watching television, not falling asleep in bed?
- Where should I go for information if I think I have a sleep-related health problem?
- What if there's no time for sleep? What can people do to sleep better?
- Can people make up for lost sleep during the week by sleeping in on weekends?
- How can someone tell if they have a sleep disorder?
Children and Sleep
- What can new parents do to sleep better?
- How much sleep do children need?
- Should a parent pass down an old mattress to a child?
Q. Why is sleep important?
A. Sleep is a key part of a healthy lifestyle. Like eating right and exercising, sleeping well is essential to feeling your best during the day. It affects how you feel, your relationships, your productivity and your quality of life. While you sleep, your brain goes to work, consolidating the day's learning into memory and reenergizing the body.Q. Is it true that napping can be bad for you?
A. There's nothing wrong with taking a short nap to help refresh you during the day. But if you find you're napping all the time, it could be a sign that you aren't getting as much sleep as you should. Or that you're not getting the deep, restful sleep you need at night.Q. Does the mattress affect how a person sleeps?
A. Yes. The mattress has the potential either to encourage sleep or rob you of sleep. Whether your mattress is a sleep friend or a sleep foe can determine how refreshed you feel in the morning. If you're tossing and turning more at night or if you're waking up feeling stiff or sore after a night's sleep, it could be a sign that your current mattress is no longer the best for you. Your body appreciates a comfortable, supportive mattress and will let you know if it's not up to the task.Q. How much sleep does the average person need?
A. The average person needs 7-8 hours a night, but it differs for every person. Some people may need as much as 10 hours a night and others need much less. If you sleep longer on the weekends than during the week, you probably aren't getting the sleep you need every night.Q. What are some ways to get a better night's sleep?
A. A few key things should help. Try going to bed and getting up at the same time every day – even on the weekends. This will help keep your biological clock in sync. Develop a sleep ritual by doing the same things each night just before bed. Parents often establish a routine for their kids, but it can help adults, too. A routine cues the body to settle down for the night. Another hint: Unwind early in the evening so that worries and distractions don't keep you from getting a good night's sleep. Finally, create a restful sleep environment – sleep in a cool, quiet, dark room on a comfortable, supportive mattress and foundation – to get your best night's rest. If you're sleeping as much as you need, but still find that you're sleepy during the day, you should consult your doctor to see if you might have a medical condition interfering with your sleep.Q. What's the right amount of sleep?
A. It differs for every person. Some people may need as much as 10 hours a night and others need much less. The average person needs 7-8 hours a night. If you find yourself sleepy during the day, you probably need more sleep at night. Or if you sleep longer on the weekends than during the week, you probably need more sleep during the week.Q. What can shift workers or people who work at night do to sleep better?
A. Anyone who sleeps during the day needs to make sure their room is dark – use heavy window coverings to block out the light. This is important for everyone, but particularly for people who sleep when it's bright outside. Also, make sure your room is cool, between 60 to 65 degrees Fahrenheit (16 to 18 degrees Celsius). Sleep on a comfortable, supportive mattress and foundation that offers you enough space to move around comfortably. And sleep in a room that's quiet. The sleep environment is a very controllable part of good sleep – whether you're sleeping during the day or at night. You can adjust the temperature, replace an uncomfortable or worn-out mattress, block out noise with earplugs or a white noise machine and keep light from your bedroom with dark blinds or eye shades.Q. Is there a problem with falling asleep on the sofa watching television, not falling asleep in bed?
A. If you regularly fall asleep on your sofa, you may not be getting as much sleep as you need at night in your bed. Or maybe your sofa is more comfortable than your bed! In either case, you should make sure to practice good sleep habits – from sleeping on a comfortable, supportive mattress to not drinking alcohol too close to bedtime. And try to get more sleep – it may change how you feel during the day.Q. Where should I go for information if I think I have a sleep-related health problem?
A. You may have a medical condition that interferes with getting a good night's sleep and should consider seeing a doctor.Q. What if there's no time for sleep? What can people do to sleep better?
A. Sleep needs to be a health priority. It affects every aspect of your day-to-day living. If you can't say "yes" to sleep, make sure to make the most out of the sleep you get. Exercise regularly – people who exercise a few times a week sleep better than people who don't. Also, avoid caffeine, alcohol and tobacco products late in the day. All can interfere with sleep. Sleep in a dark room, on a comfortable, supportive mattress. Keep the room cool and quiet. And if you find yourself too stressed to sleep, make a list of all the things you need to do. Once you've made your to-do list, give yourself permission to relax and sleep. You'll need the energy to tackle your tasks in the morning.Q. Can people make up for lost sleep during the week by sleeping in on weekends?
A. No. If you sleep more on the weekends than during the week – and many of us do – this indicates that you have a "sleep debt." A sleep debt accumulates when you don't get enough sleep. The only way to reduce the debt is to sleep as much as your body needs every night. Make sure you're getting the right quality of sleep as well. Sleep in a cool, dark, quiet room on a comfortable, supportive mattress to get your best night's sleep.Q. How can someone tell if they have a sleep disorder?
A. If you've looked at your sleep environment and your everyday routine to make sure you're not sabotaging your sleep and you still feel sleepy after getting a full night's sleep, you should see your doctor. You may have a medical condition that interferes with getting a good night's sleep.Q. What can new parents do to sleep better?
A. There's nothing more challenging than taking care of a new baby. The good news is, as babies grow older, they sleep for far longer periods at a time and soon will sleep through the night. In the meantime, know that erratic sleep schedules and getting up in the middle of the night will be part of your lives for the next few months. So make the most of the sleep you can get – provide yourself and your husband with a restful sleep environment. Sleep in a cool, dark room on a comfortable, supportive mattress. That way, you'll get the best sleep you can, even if it's for shorter periods of time. And learn to sleep when your baby does. It may be tempting to tackle chores while your baby sleeps, but a quick nap will help boost your energy. Sleep is as important to you as it is to your child.Q. How much sleep do children need?
A. Kids need at least nine hours of sleep each night to be star students. To help make sure your kids get the sleep they need, make sure your child's bedroom is conducive to a good night's sleep – your child's room should be cool, quiet and dark and he or she should be sleeping on a comfortable, supportive mattress.Q. Should a parent pass down an old mattress to a child?
A. If a mattress is no longer comfortable for you, it's not good enough for someone else – especially your child. As kids grow, they need supportive and comfortable bedding as well. Be sure your children have enough space to move around comfortably as they grow. In addition, your child's first "big girl" or "big boy" bed may not provide enough space or comfort for your adolescent.
