Healthy Sleep Patterns

That adequate amounts of night time sleep are necessary for efficient, productive and enjoyable days comes as no surprise to any adult. Most of us, at one time or other, have skimmed our sleep time to enjoy a party or finish a movie and have suffered the next day for the indulgence. There are, however, long term and more severe consequences for depriving a body of sleep that go beyond mere discomfort.

A prolonged lack of a basic sleep, or insomnia, is tied to several serious issues. The risk of being involved in, and perhaps responsible for auto accidents increases with a lack of sleep. Obesity is known to be a problem among those who suffer from sleep deprivation as is the onset of diabetes. People who lack this basic need are more likely to become clinically depressed and more prone to substance abuse. The list goes on, but these are convincing reasons to encourage people to reach the goal of adequate sleep.

Even if you've not been diagnosed with a sleep disorder there are some general guidelines for achieving the goal of consistent and restful sleep. First on the list is establishing a regular sleep program. Go to bed and rise at the same times, even on weekends, to condition your body into a routine.

Diet is important. In the hours that lead up to bedtime, caffeine, alcohol and sugar are off-limits because they act to stimulate or make you more alert. Late night snacks may make you feel sleepy and allow you to fall asleep quickly, but often that sleep will be short lived. On the other hand, do not go to bed hungry and risk the chance of waking up because your stomach tells you it needs food! Make sure your last meal of the day occurs at least two to three hours before bedtime. Healthy and regular eating habits promote well-being and increase your chance of getting a good night's sleep.

Another lifestyle change that can improve sleep is a regular exercise program. People who take a brisk walk, ride a bicycle or participate in other activities in the early evening usually benefit in several ways. The exercise can reduce stress, keep your weight in check, give you more energy and help you receive a full night's worth of restful sleep. A caution, however, is that exercise should not occur close to bedtime. Exercise increases your heart rate and body temperature and makes it difficult to fall asleep. Doctors suggest that, ideally, exercise should occur about three hours before bedtime.

If you continue to experience sleep problems, whether it is falling asleep or getting a restful sleep, you need to consult your physician. She may have an easy solution to your problem or she may send you to a sleep specialist or sleep clinic. Arrive for your appointment prepared. Keep a log of your sleep patterns for a week or two leading up to the doctor visit. Include bedtime, approximate length of time before you fall asleep, number of awakenings in the night, time of rising. Also add in your daily activities: exercise time, meal times, work times, and any medications you take. Your sleep log will help the doctor make a decision about sleep challenges.

Sleep disorders ranging from mild to severe affect about 20% of adults in North America. Before purchasing medications or other products, make sure that your lifestyle isn't the culprit. Start with an examination of your habits and routines, then make suitable changes to sleep times, diet and exercise. Hopefully you will find that these changes are exactly what your body needs.