The Importance of Better Sleep and How to Get it

One thousand one, one thousand two.... is the mantra of many as they face yet another prospect of a sleepless night. While sleeplessness affects us all at one time or another, chronic sleeplessness is cause for concern and may require treatment by a sleep professional. According to the Better Sleep Council, 70% of Americans receive less than eight hours of sleep nightly. The survey states that many of these individuals are less likely to be involved in physical activities such as running or weight lifting when compared to individuals who receive eight hours of sleep and do engage in physical activity. Relying upon time worn remedies such as caffeine or caffeine laden soft drinks and beverages does not improve our energy levels and studies indicate the energy boost experienced is short lived. We run the risk of becoming dependent upon these products and our threshhold is lowered for the efficacy of the ingested caffeine. The amount of sleep needed is an individual matter---some may do well with as little as five hours. Seven to eight hours of sleep nightly is recommended for adults.

Impaired activity
One outcome of not receiving sufficient sleep is listlessness with accompanying lethargy. You may be able to function a few days without a restful night's sleep but eventually performance, mental acumen and mood are negatively impacted. Dr. Bert Jacobson, professor and head of the School of Educational Studies at Oklahoma State University states that research findings indicate "quality and adequate quantity of sleep lead to improvements in athletic performance including better endurance, energy and even mood." Symptoms that can lead to insomnia include stress, disruptions in your normal sleep/wake cycle, using stimulants and chronic pain. Insomnia can further be caused by medication side effects, grief, and bodily changes including pregnancy and menopause.

Recommendations for better sleep from the Better Sleep Council
The following recommendations are put forth by the Better Sleep Council to ensure a better night's sleep and these recommendations can be integrated into your nocturnal routine to ensure a more fitful sleep.

Purchase a new mattress
If your mattress has been in use eight to ten years. It is very easy to overlook the importance of the mattress in obtaining a good night's rest because most of us do not consider the mattress as a possible culprit of sleeplessness unless the mattress in sunk in the middle or its batting is beginning to rear its cottony head. Do not buy a mattress without laying on it to be sure it fits your comfort level. It should be firm but comfortable and not sink in the middle.

Eat earlier
As you approach bedtime, avoid heavy meals less than two hours before retiring. When possible, avoid heavy meals which can lead to uncomfortable heartburn and can disturb a peaceful sleep rhythm. Try to arrange your schedule so that your dinner is eaten before 7 pm whenever possible. If you feel hungry later in the evening, drink a glass of water or eat a piece of fruit to satisfy your hunger pangs.

Exercise Early
Exercise is an important health regimen and is definitely encouraged to be a part of our daily regimen but plan your exercise regimen to end at least one or two hours before bedtime. For some individuals, it may be advantageous to exercise earlier in the day rather than later in the day. This simple technique allows you to "settle down and relax" as the day draws to an end and signals your body to be in a relaxed state.

Comfortable Room
To make your bedroom comfortable and more amenable to sleep , avoid watching television watching or doing computer work in the bedroom, something that many of us are guilty of doing. The bedroom should be used for sleep and not highly structured work activities such as work at home projects, The lighting should be soft and subtle to help make sleep more attainable.

Do not nap near bedtime
Avoid taking a nap too close to your bedtime. You likely will not be able to sleep or it will take a longer time to fall asleep. If possible, delay napping if you are scheduled to retire for the night within three to four hours of your nap.

Sleep Diary
Keeping a sleep diary in which you record time you retire for the night, how long it takes you to fall asleep, the frequency of awaking during the night and how you feel when awaking in the morning can help your physician identify the cause of your sleeplessness. Combined with a medical history and physical examination the cause of your insomnia may be diagnosed more accurately.

Avoid conflicts or serious discussions
If possible, delay any important decisions or deeply serious discussions until the next day after you are well rested, calm and have a different perspective on the pressing problem at hand.

Prescription Medications
Some individuals may need to take prescribed medications to obtain a fitful night's sleep. This step should be taken only after all other methods have proven unsuccessful in promoting a healthy night's sleep. In any case, do not self medicate by taking or altering over the counter or prescription medications. Consult your physician for a thorough evaluation to discuss type and dosage of medication best suited to your needs.

Referral to a Sleep Clinic
For individuals with chronic insomnia, physical or pathological causes may be present which prevent a restful night of sleep. Participation in a Sleep clinic can be helpful in determining the nature and cause of your sleeplessness. Most clinics require that you spend a night in their facility to more thoroughly monitor your sleep behavior. Your physician can make a referral or call your local medical association to obtain the location of nearby sleep clinics.

Following the listed recommendations and suggestions may help to ensure a better and more restul night's sleep. Sweet Dreams!