Getting Better Sleep

By: A. Covington
Submitted: 2008-05-06 19:40:37
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If you have trouble sleeping, you're not alone. Our lifestyles have drastically changed but our brains and bodies still have the same needs as they did centuries ago. Sleep deprivation doesn't get a lot of attention but is the cause of many illnesses and accidents, not to mention cranky moods and lackluster skin tones. Getting the proper Zs ensures that we give our bodies enough time to perform essential healing functions during the night, which keep us healthy and alert.

Continuous quality sleep is essential for feeling your best and functioning on all four cylinders throughout the day, so if you think staying up all night to cram for a test or prepare for a presentation will benefit you, think again. Studies show that students who stay up all night studying earn lower scores than students who get enough rest.

Sleep, or lack thereof, also has a huge impact on the overall quality of our lives. How do you know if you're getting enough sleep? If sleepiness interferes with or makes it difficult to do your daily activities, you probably need more sleep.

Not too cold, not too hot, but just right ...

Temps above 75 degrees and below 54 can cause restless sleep. Unfortunately there is no magic temperature that will ensure peaceful slumber. The temperature that will disrupt sleep varies from person to person, and can also depend on a number of other factors like what you wear to bed and the type of sheets you sleep on. Most experts believe that temperatures on the cooler end are the best because it mirrors what our bodies do naturally when we sleep, which is cool down (except for me, I'm a raging inferno when I sleep).

Here's how to get it just right: If you and your bed buddy can't agree on a room temperature, try turning the thermostat down just at night and pile up with blankets to your degree of comfort. I know it's a big compromise, but it's better than sleeping alone, right? Plus it saves on gas and electric bills.

During the summer when the bedroom can get hot, especially if you don't have AC, you just might wake up feeling groggier than usual. Investing in a window AC is often worth the expense, otherwise a fan or humidifier can offer relief from sore throats and dryness.

Let there be light ... expect when you're trying to sleep

Ever wonder why we naturally feel tired at night and alert (that is, if you got enough quality sleep!) during the day? It's because our sleep patterns are regulated by light and darkness. Our biological clock influences when we feel sleepy and when we feel awake, making getting the right balance of light versus dark extremely important. Bright light helps to keep you awake during the day, but when we're sleeping bright lights can interrupt quality sleep.

Here's how to make sure you don't offset your internal clock: For starters, get enough bright light during the day. Make time to get some natural sunshine or buy a lightbox to ensure you're getting enough real sunlight. At night, the darker the better. Try light-blocking drapes or wear an eye mask.

If you're waking up earlier than you'd like, increase your exposure to bright in the evening. It could push back the time when you fall asleep, but you will have better quality sleep during the night. If you get up frequently to use the bathroom in the middle of the night, avoid turning on lights or use a nightlight. We've all done it-flipped on the switch and felt our bodies jolt in protest. And as expected, it's harder to fall back asleep when we crawl back under the covers.

Sleeping Surface

This is one area that's been relatively neglected. Of course we know that high thread count sheets are luxurious and feel better. But what about that old mattress you've been sleeping on since the 10th grade (and now you're 27?). Sleeping on a mattress that doesn't offer the back and neck support you need can contribute to poor sleep, not to mention back pain.

And throw away that nasty pillow for crying out loud. Pillows can store thousands of fungal spores. Yes thousands. And they can do all sorts of mean things to our respiratory systems. Research shows that synthetic pillows harbor more bacteria than feather pillows-as many as five times as many dust mite fecal matter than down pillows. But if you're allergic to down, like I am, you'll just have to buy new pillows more often. Plastic allergen covers can cut down on bacteria, dust-mites and other allergy triggers too. Pillows also affect posture, so make sure you buy one that's right for your sleeping needs.

Give yourself enough space to sleep too. If you share a bed, get one big enough for the two of you. Don't try to cram two adults on a full size bed. You'll both wake up miserable.

Other factors that affect sleep

According to the National Sleep Foundation's 2005 Sleep in America poll, 67 percent of respondents reported that their partner snores, 27 percent said their intimate relationship was affected because they were too sleepy, and 38% said they have had problems in their relationship due to their partner's sleep disorder.

Here's what you can do: Talk to the guilty party. Ask him or her to seek treatment for a potential sleep disorder from a doctor. Buy silicon ear plus to block out snoring or work out a sleep arrangement that works for everyone. For example, your partner could give you a jump start on getting to sleep before he goes to bed and starts snoring, or you could invest in a bed that doesn't move when one person flips over or tosses and turns. Just keep the communication going, don't suffer in silence!

What's more, TVs, computers, and working in the bedroom can cause poor quality sleep. Violent shows and news reports before bedtime can cause restless sleep or nightmares. The sleep environment should be used only for sleep and intimate acts.

So, here's what you do: avoid highly engaging activities like watching action shows or horror flicks, or doing work close to bedtime. How do you avoid temptation? Here's a novel idea. Keep the TV and computer out of your bedroom! Create a tranquil environment that's centered on serenity and sleep.

And what about our furry friends? The bad news is that cats and dogs can be cuddly in bed, but they may interfere with your sleep. Anyone who has shared a bed with another human knows that sharing a sleeping space can lead to disruptions, but when your four-legged friend gets added to the mix, it becomes even more complicated. Animals frequently move around and jump on and off the bed throughout the night. You may not actually wake up but you'll probably feel less rested than you would have otherwise.

I know it's hard to imagine kicking fluffy out of bed, but seriously consider getting your pet its own bed in your bedroom, instead of sharing your bed. After all, if you have more energy you can be a better dog or cat parent!

Article source: Expert Articles