National Sleep Awareness Week is March 27 through April 2. It is estimated by the National Sleep Foundation that 1,500 lives and 100,000 wrecks are caused by driving while drowsy.
In fact, a National Sleep Foundation poll in 2005 found that 75 percent of adults in the United States have sleep problems a few nights every week and nearly a third claim that they are so sleepy during the day that it interferes with daily activities.
Getting a good night’s sleep is not a matter of luck. In fact it has much to do with your sleep habits. A few some simple dos and don’ts can really make a difference in the quality of your sleep. Ready to get a good night’s sleep? Let’s take a look at the dos.
Sleep Habit Dos
Do go to bed and get up the same time every day even on weekends. When your sleep cycle has a regular rhythm you will sleep better
Do use your bed for only for sleeping. Don’t use your bed to watch TV, pay bills, do work. This way, when you go to bed your body knows it is time to sleep. The only exception is intimate activities.
Do make sure your bed and bedroom are quiet and comfortable A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is the best.
Do develop sleep routines. It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.
Sleep Habit Don’ts
Don’t drink (caffeinated or alcholic beverages) or smoke 4-6 hours before bedtime as these will interfere with the quality of your sleep.
Don’t exercise right before bedtime. Regular exercise is recommended to help you sleep well, but it should be at least 4 hours before bedtime.
Don't take naps. You want to be tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 p.m.
Don’t stay in bed for more than 20 minutes if you can’t fall asleep. Get up and start your sleep routine over. Avoid exposing yourself to bright light while you are up because the light cues your brain to wake up.
We all hate having a miserable night’s sleep. You can have a very big impact on the quality of your sleep by using these tips. Remember that if you are having a difficult time with sleep it may be a symptom of a more serious medical condition. Try these tips and if you still are having difficulties contact your physician.
Finally- the National Sleep Foundation (www.sleep foundation.org) is a fantastic source for more information on sleep. Below are links to a sleep IQ test and a downloadable sleep diary provided by the Foundation.
Sleep IQ: www.sleepfoundation.org/nsaw/sleepiq99i.cfm
Sleep Diary: www.sleepfoundation.org/publications/sleepdiary.cfm
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