Top Ten Tips for Better Sleep
(Plus Two)

How much sleep do you need? Is eight hours of shut-eye sufficient? Or

Photo courtesy of caseywest @ Flickr.com

do you fall apart if you don't get ten solid hours of deep sleep? I have a friend who gets by on three to five hours a night. Did I say, "gets by?" I misspoke. She is a fully charged Energizer bunny with four hours of sleep. It's so unfair.

The bottom line, however, is that we all need our sleep. Even the Energizer Bunny lady has to get the right amount or she's doing the zombie walk.

If you've ever struggled by on too few hours of rest -- or if you've suffered the consequences of your children's sleepless nights -- there is good news. Medical Researchers have spent years figuring out how to help you get the sleep you need. They have come up with some great sleep remedies that are actually free! (If you don't count tax funded research grants, but I digress.)

Allow me to present, in a slightly paraphrased edition, ten tips (give or take a couple) for a better night's sleep.

1. Remember Bedtime?
   My parents made me go to bed by 9 p.m. whether I liked it or not. They knew that the human body is designed to sleep on a schedule. It just works better that way…even on the weekends!
2. Bless your body…with work!
   Your muscles are made to move. When they rest for too long, bad things happen, including sleepless nights. Tired muscles make for a good night's sleep so, get some exercise every day.
3. Nightcap = No-No.
   It seems like a glass of wine at bedtime would be a great way to relax. Not so say the sleep researchers. It seems alcohol prevents you from getting into the deeper levels of sleep, the ones where your muscles completely relax. That'll make you wake up tired!
4. Speaking of muscles…
   Finish your exercise several hours before bedtime. Exercise wakes your body up. Instead, spend a little time winding down. Listen to calming music or read for a few minutes. (Note of caution: I don't recommend starting a suspense thriller at nine o'clock!)
5. Bedtime Snack: Yes or No?
   If you are so hungry you can't sleep, by all means have a little snack. The operative word being "little." A big meal too late in the evening will have your digestive system working overtime. Your digestive system does not like to work overtime and it will keep you awake just to get even.
6. A Restful Room
   Whether you sleep in a romantic boudoir or an army barracks, a little attention to ambience will help you sleep.
   * Invest in a good mattress (good luck with that in the barracks!)
   * Turn off the lights and the noisemakers (radio, TV, mp3 player.)
   * Turn down the heat. Most of us sleep a lot better in a cool room.
7. Just Say No to Drugs.
   Some prescription drugs can interfere with a good night's rest. Ask your doctor if there is something else you can take. The same goes for over-the-counter medications; even all-natural herbal remedies can keep you awake. Your pharmacist can probably steer you to alternatives.
8. Step Into the Light.
   That would be sunlight! Human physiology says, "Thou shalt connect with earthly rhythms or pay the price!" Apparently 30 minutes of sunlight is the Daily Minimum required to let your brain know it is Day (Awake Time) and not Night (Sleep Time.)
9. Power Nap
   Thomas Edison was famous for lying down on a lab table and conking out for a bit…and he was rich, famous and really smart! If you do need a nap, make it a short one, like ten to twenty minutes. That will refresh you. Longer naps put you in slow-mo for several hours. Oh, and do take that nap before 3 p.m. Otherwise you foul up bedtime.
10. The Usual Suspects
    In your heart you know they're bad guys. Sure, they're fun, but they don't really care about you. I'm talking about those rascally twins, nicotine and caffeine. They boost your metabolism for up to eight hours…that would be pretty much all night long. Do I really need to say more?




And Two More:


11. Good Old Hot Water
    You know a hot bath feels good and helps your muscles relax. But wait! There's more! Sleep experts say that falling body temperature -- cooling off after the bath -- makes you sleepy. That's cool.
12. Don't Stay in Bed
    Sounds wrong, doesn't it? But that's what the researchers say. Lying there wide awake for more than 20 minutes is counter-productive. You may as well get out of bed and do something (maybe even try some of the above tips) until you feel sleepy.



If you've tried all of these tips and still are red-eyed and droopy-tailed, it's probably time you visited your doctor. Sometimes even a short course of medication can help. Sometimes doctors have tricks up their sleeve that don't even include drugs.


So, as my daddy used to say:
"Good night, sleep tight, don't let the bed bugs bite!"



©Marilyn Woodard, 2008