Better Sleep Through Good Habits

Working as a polysomnographer, I observe many people who have difficulty sleeping. I have interviewed men and women who claimed that their drowsiness has caused traffic accidents and industrial mishaps. My research has revealed that lack of sleep contributes to sickness by reducing one's immune system efficiency. My experience has been that chronic sleeplessness causes depression, anger and short term memory loss. I have seen people that are so sleep deprived; they go about in a foggy twilight state of grogginess day and night. One woman felt like she could never achieve the deep sleep or vibrant wakefulness that she craved.

While persistent sleepiness is sometimes caused by a genuine sleep disorder, it can also be due to poor habits. Physicians have a term for daily routines and rituals that affect one's sleep and wake cycles. The term is sleep hygiene, and poor sleep hygiene can be detrimental to an individual mentally, emotionally and physically. Here are some useful tips for sleeping better to increase energy and mental clarity.

Set a regular bedtime and wake time. Make a schedule that fits your lifestyle. Commit to going to sleep at the same time every night, and waking up at the same time every morning. Most people who are well rested typically sleep every night between the hours of 11 P.M. to 7 A.M.

Make your sleeping area off limits for other activities. Your bed should be used for sleeping and sex only. It should not be an area for you to do paperwork, talk on the phone, or watch TV. Your subconscious will associate your bed with stress if you do stressful things while in bed. This can result in insomnia and long sleepless nights.

Do not eat or drink within 2 hours of going to sleep, except for a small glass of water. Eating before bed triggers your digestive process, which can be disruptive to sleep onset. Drinking too much fluid before bed can cause you to wake up with a full bladder.

Have an evening ritual that relaxes you and prepares you for sleep. This may be as simple as watching an hour of television, or as elaborate as a scented bath by candlelight. If you have an abnormally stressful day, or some nagging worry on your mind, write down on paper what you plan to do about it. This will help you get some closure and sleep peacefully, knowing that you have a solid plan of action that you will follow up on the next day.

Make your sleeping area comfortably cool and free of stimulating lights and sounds. Don't try to sleep with lights on, or unnecessary sounds in your ears. Become accustomed to darkness and silence when you sleep. Some people think that having a television on helps them fall asleep. This may be true for initial sleep onset, but the television will wake them up later in the night. Sleep maintenance and continuity is the key to being well rested.

By following these simple suggestions, you can begin practicing good sleep hygiene and become a well rested, more energetic individual.