Sleep is scientific, and sleep is emotional. Most of all, sleep is different for every single person.

Learn the basics here and then begin to examine your own sleeping habits. Find out what you can do to change unhealthy habits while promoting the good habits. When you get more, healthier sleep, your life will drastically change for the better! The Stages of Sleep First and foremost, lets look at sleep a bit scientifically. No two people sleep in the same way, but there are general stages of sleep which each person experiences. They are broadly separated into two types: Rapid Eye Movement Non-rapid Eye Movement Rapid Eye Movement sleep, known as REM sleep, is the stage of sleep in which the brain is most active. However, for most people, REM also causes the body to be inactive. Most of your dreams happen in REM sleep. Scientifically, your electroencephalography (the measure of electrical activity in the brain) has a fairly low voltage during REM sleep, and you appear electrically similarly to when you are awake. NREM (Non-rapid eye movement) sleep, however, accounts for more than 75% of your total sleep time, on average. With NREM sleep, your brain rests, but your body may be active. Most sleepwalking occurs during the NREM sleeping time, which falls into four sub-stages: stages 1 and 2 are light sleep, while stages 3 and 4 are deep sleep. The sleep cycle occurs once every 100 minutes, on average. This varies from person to person, but without all stages, the sleep you get isnt very healthy. For the typical person a sleep cycle should play out like this:

Stage N1 (Non-rapid eye movement): This is period of sleep when you are first drifting off. During stage N1, your body many twitch as your muscles release excess energy, and you wake up easily to noises and other sensations. Some people experience a mixing of dreams and real life during stage N1, which Im sure youve experienced at some point or another! Stage N2 (Non-rapid eye movement): About 50% of your sleep time will take place in this stage. Your brain actively inhibits processing, which shows up on an electrical readout as a sleep spindle. During this time, you begin to lose awareness of your surroundings, and it is harder for external sources to awaken you. Stage N3 (Non-rapid eye movement): The third sleep stage is when you fall into a very deep sleep. This only occupies about 5% of your sleep time, probably due to the evolutionary survival instinct that one needs to be aware of ones surroundings. Most night terrors, sleepwalking and talking, and bed wetting occur during this stage. Stage N4 (Non-rapid eye movement): Stage four is an even deeper form of sleep than stage three. Your brain slows down and is allowed to rest. This stage is extremely important for healthy sleep. Stage R or Stage 5 (Rapid eye movement): Categorized, of course, by the rapid movements of the eye, this stage of sleep is the transitional stage. It is common to have dreams during this period, and your dreams can sometimes be very strange indeed. Dont worry; its normal. The sleep cycle is regulated by none other than you! Your body controls sleep via the brain and the hormones it produces. External factors, such as your bodys need for sleep also come into play. In other words, when youve spent all day running a marathon, the body will automatically try

to allow you to fall asleep. Why is Healthy Sleep Important? But who really cares about the sleep cycle if its not clear why the sleep cycle is actually needed. Sleep is about more than juicing your body for another busy day. Healthy sleep actually dictates almost all parts of your life, simply because sleep has a large number of functions. Scientists are still exploring all of the implications of sleep, but what we do know is that sleep is needed for you to live a normal life. Healing: During sleeping, the growth hormones level in the body spikes, especially during stages three and four. The immune system is also affected. Havent you ever noticed that you are extra tired when you have the flu? Without sleep, you cant growth and heal. Thats a major reason why children need more sleep than adults.

Memory: If youre studying for a test, the worst thing you can do is pull an allnighter! However, think back to your high school or college days. Weve all had a few sleepless nights. Your memory needs sleep. Studies have shown that retention of material greatly increases with a good nights sleep, and some scientists even argue that long-term memory is not possible without healthy sleep. The function of sleep is probably not primarily memory, but it does help an awful lot! Protection: I talked a bit about evolution and sleep during the sleep cycles discussion, and here it arises again. Sleep keeps you safe. In todays world, this may not be such a huge concern, but evolutionary-wise, sleeping was the bodys natural way to keep the mind occupied in a safe and secure place. Think about it youre less likely to be eaten if youre sleeping in your cave then if youre roaming about! Anabolic Concerns: During sleep, the body doesnt simply grow and heal; it also changes. Some theorize that during sleep, the brain takes the days offerings of food and increases the production of proteins and hormones. The brain also builds and repairs itself to better adapt, based on the learned knowledge of the past few days. That all sounds a bit scientific. When it comes down to it, you need sleep to function properly from day to day for more concrete reasons. Without sleep, your body is tired and you cant physically function. Without sleep, your mind is tired and you cant mentally function. Lack of sleep also can cause you to overreact to situations because you arent thinking clearly or become ill because your immune system isnt working to its full potential. Heres how the above sleep functions translate into the real world when you lack healthy sleep: Mood: Lack of sleep

has proven to many to cause anger, irritation, stress, and general unhappiness. You can see this in small children especiallywhen a child needs a nap, he or she will be more likely to disagree with everything and throw temper tantrums. Cognitive performance: If youve ever tried to do a rigorous mental activity after a night of no sleep, youve probably found it hard to concentrate. Studies have show that most people are affected mentally and perform lower on general cognitive tests. Weight: Because sleeping triggers the production of certain hormones, those who do not get enough sleep are at risk of becoming overweight. This is especially true in teens going through puberty and young adults. Lack of sleep has also been linked to the onset of diabetes, Illness: Ive already talked a bit about sleeps healing powers when you are sick with the flu and other illnesses. However, most scientists believe that sleep also

helps to boost the immune system when you are healthy as well, making it more difficult for you to fall ill in the first place. Cardiovascular disease: When you sleep, your blood pressure drops. If you arent getting enough sleep, your blood pressure may rise over time, contributing to cardiovascular disease. This puts you at risk for a heart attack or stroke. Everyone is affected differently by lack of sleep, and rememberthe sleep you get needs to be healthy in order for your body to reap the benefits. That means that you should be getting longer periods of deep sleep, especially in the beginning of the night. Spending all of your time catnapping wont get you anywhere! Sleep Problems and Diseases Some people dont just suffer from a lack of sleep; they actually suffer from a sleep disease. The problem is that doctors dont routinely ask about sleep (although this trend is changing). As youve seen in the last section, sleep really does affect your life, so finding the problem and curing it as best you can is important. Its not normal to have problems sleeping. Dont let your problem go undiagnosed. Here are the most common sleeping problems. If youre experiencing any of these symptoms, talk to your doctor right away. Narcolepsy: This is one the most serious sleep disorders, and yet only a small percentages of suffers are every positively diagnosed! Narcolepsy is cause when the back lacks a certain neuropeptide (chemical) that controls wakefulness. In a sense, a person who is narcoleptic suddenly begins too sleepy to control falling asleep. Note that in movies, characters with narcolepsy fall asleep suddenly. This is not always the case in real life. The onset of sleep can be much slower. It depends on the individual sufferer. o Symptoms: excessive

sleepiness during the day even when youve gotten a full nights sleep, irresistible urges to sleep, the need for several naps per day, frequently awaking at night, cataplexy (the loss of muscle function while remaining conscious), hallucinations, sleep paralysis, insomnia Restless Leg Syndrome: RLS has recently become more widely diagnosed. This irresistible urge to kick or otherwise move your legs when youre trying to fall asleep can prevent you from drifting off. It also carried over into sleep, and the constant tossing and turning will cause you to only sleep lightly, instead of finding that restful, healthy, deep sleep. o Symptoms: uncomfortable sensations in the legs that can only be stopped by moving, restlessness, inability to relax, worsening symptoms in the evenings, tingling legs, improvement of symptoms by moving Sleepwalking: Also known as somnambulism, sufferers of sleepwalking literally walk in their sleep. The person is not acting out a dream, and most of the time the person will never remember doing it. Children are more prone to sleepwalking, but it can happen to anyone. Unlike in the movies, sleepwalkers do not have their

eyes closed when experiencing an episode, but rather have them open (however, they may look glazed over). Also, most people do not actually walk anywhere when they are technically sleepwalkingthey simply sit up in bed and look around for a while before lying down again. o Symptoms: awaking in an area where you did not fall asleep, doing activities during the night that you dont remember, drowsiness, stress Sleep apnea: This is one of the scariest sleep disorders because many people suffer from it and it can cause death if left untreated. Sufferers have risk of heath attack or death increased by 30%! During sleep, a patient with sleep apnea will actually stop breathing for ten seconds or more. This may occur many times during a night, or even continuously. Those who suffer from sleep apnea rarely notice any breathing problems while awake, making this very hard to diagnose. o Symptoms: pauses in breath at night while sleeping, snoring, high blood pressure even during sleep Snoring: My dad snores, and let me tell youcount yourself as lucky if no one in your life does! Snoring actually has two negatives effects. It hurts the person who snores and it hurts the person who sleeps near them! At least 30% of people snore, and it is caused by nasal obstructions, fat gathered in the airway, muscle tension, allergies, and throat weakness. It can be, but is not always, a sign of sleep apnea. o Symptoms: audible snoring every night, drowsiness, irritability, inability to concentrate, decreased libido Insomnia: This is a broad category whose only symptom is the inability to sleep or remain asleep during the night. This can be caused by depression or bipolar disorder, fear, stress and anxiety, excitement, medications, caffeine, pain, overactive thoughts,

grieving, or lack of food. Sometimes, the sufferer cant determine a reason at all. Transient insomnia, which only lasts for a few nights is common for every person (for example, you may not be able to sleep because you are nervous about a job interview). However, if the insomnia lasts for more than two weeks, you should see a doctor right away. There are a number of other sleep disorders as well. Children who experience bedwetting have a sleeping disorder. If you grind your teeth at night, you have a sleeping disorder. Night terrors and sleep talking are both sleeping disorders. Of course, some problems with sleeping are more common than others, and some are much more serious. However, the bottom line is that if you arent getting restful amounts of sleep, start looking for patterns. See your doctor right away if you believe you may be at riskbetter safe than sorry, right? Note that some problems with sleeping can happen that are not necessarily related to any specific sleep disorders. That doesnt mean that the effects are any different! When youre not getting healthy, restful sleep, your days begin to be less enjoyable. Some believe that when you dont get enough healthy sleep every night, you begin to acquire

sleep debt. As you go longer and longer without paying that debt, the worse your health will be. Lack of sleep can be caused by a number of things. Some of the most common causes are: Genetics Stress (family, job, money, etc) Uncomfortable sleeping arrangements Heat or cold Pollution Allergens Illness Poor body positioning Noise Hormonal changes Non-typical sleeping arrangements Uncomfortable clothing Is your Sleep Healthy? At the end of the day the important question is: Are you getting the right amounts of healthy sleep? There are two important parts to this question. First, do you get enough sleep and second, is the sleep that you are getting healthy. Answering these questions can help you determine if you need to change your sleep patterns or daily activities in order to have more restful nights sleep. Lets start with talking about the amount of sleep you need. This varies from person to person, depending upon age and upon your personal routine. Have you ever wondered why children take naps and adults do not (most of the time)? Well, children physically need more sleep than adults. The average child should be getting at lest nine hours of sleep every night, if not more. Younger children and babies should sleep even longerup to 16 hours every day. As a child ages to his or her teenage years, this number does not go down. In fact, it increases. Puberty puts a lot of pressure on teens, and so they need more sleep to cope (about 10-12 hours per night). Ironically, due to school responsibilities, after-school activities, and part-time jobs, this is a time in a persons life when they often get the least amount of sleep. Adults need slightly less amounts of sleep, but every person should get at lest seven hours each night. Try to allow this by

going to bed early enough to get seven hours before your alarm clock begins blaring, keeping in mind that you may need 15 minutes to an hour to actually fall asleep. More than seven hours is fine. The average adult actually would

enjoy eight hours, and some adults feel as though they need at least ten hours to feel rested. The key with timing is to do what works for you. If you could, how long would your body sleep naturally? Trying heading to bed early every night for about a month and seeing when you naturally awaken, without the use of alarm clocks. Also, how much sleep is normal for your body? If you typically allow yourself nine hours every night and then suddenly get a new job where you must wake up an hour earlier, you should begin going to bed an hour earlier at night. Losing even as little as one hour (even if you still get seven or eight hours of sleep in total) can hurt your body. Stick to your schedule. OK, but is your sleep healthy? Even if you get 20 hours of sleep every day, you may still feel tired, ill, and irritable during the four hours you are awake if you arent getting healthy sleep. What is healthy sleep? Your Biological Clock First, are you listening to your biological clock? Naturally, human beings are programmed to sleep between the hours of midnight and 7 A.M, approximately. This is due to the fact that we are not able to see well in the darkits an evolutionary survival technique. Our internal clocks also tell us that we should catnap in the mid-afternoon, which, in warmer climates, is typically when the weather is hottest and it is, therefore, most beneficial to stay inside. This catnap also mentally prepares us for the hunt for food for dinner. That may not be the case anymore, but the fact still remains that we have an alarm clock in our brains that tells us to sleep at night. So what happens if you have a night job or other responsibilities that dictate a change in your sleeping habit? Well, one person cant purely control the effects of evolution, but that doesnt mean youre

done for! Over time, you can reset your clock, so to speak, so youll be able to adjust to sleeping during the day instead. However, this takes time, and for the first few months of this routine, you wont be able to get healthy amounts of sleep. Notice that Ive said routine. Thats the most important part of the whole ordeal. When you stick to a routine, your body can relax and find healthy, deep sleep. If youre going to take a night job, then, figure out a way to keep this schedule. The first reason that sleep is unhealthy is because a person doesnt stick to a routine. It causes our internal clocks towellbreak. Food and Drugs Our eating habits, collectively as a society, stink. Obesity is on the rise world-wide. More and more of our food is prepackaged instead of natural. The world also has a drug problem. All of the things we ingest affect the health of our sleep. Watch what you put into your mouth! Alcohol is first and foremost one of the major causes of unhealthy sleep. There are natural chemicals in alcohol that do make you drowsy, so many people enjoying drinking a nightcap to help them drift off. However, alcohol actually has a negative side effect

on the sleep cycle. When you drink alcohol, you transition more quickly through the deep sleep stages, staying longer in stage one and two instead. That means that youre only sleeping lightly, and when you wake up, you will not feel as rested. If youve ever drunk too much, you may have felt this effect. The day after drinking, even if you got a lot of sleep before waking up, you probably had the urge to spend some extra time in bed. Alcohol makes you tired, but does not give you relief. Other drugs have similar effects. This is true even with prescription medications. Although doctors are beginning to realize the importance of sleep, sometimes the very pills they prescribe to help you with other health problems may cause you to miss out on the deep sleep stages. Always ask your doctor before you begin a new medication. Learn about the drugs effects on your sleep cycle. Most infamous for disturbing sleep are drugs used to treat blood pressure, although drugs in many categories can hurt your healthy sleep cycle. Speaking of drugs, stimulants found in our everyday lives can also cause you to have unhealthy sleep. Namely, nicotine, which is found in cigarettes, and caffeine, which is found in soda and tea, are most volatile. Of course, most people realize that they should not use stimulants before bedtime, but nicotine alone takes up to eight hours to leave the body! Also, most people assume that they can use these stimulants if they still have no trouble falling asleep after doing so. This isnt the case. Remember, the amount of sleep you get isnt the same as the amount of healthy sleep you get. Any kind of food can really disturb your healthy sleep if you eat it close to bed. Actually, there are lots of bad effects of eating within a few hours of going to

sleep, and doctors and scientist alike have studied the effects this has. Some agree that a small snack in the evening can help your body (especially if youre trying to gain weight and muscle mass or boost your metabolism), but almost all agree that a meal or anything larger than a few bites is a bad thing. You body must stay fairly alert in order to digest this new food, so not only will you have trouble falling asleep, but you will stay in the light stages of sleep when you do drift off. Cutting Yourself Short Deep sleep and REM sleep are the most important stages of sleep in the sleep cycle. If you wake up before your body has the change to experience these stages of sleep, you wont be getting the healthy sleep you need. Alarm clocks are not your friend. When we set a sound to wake us up at a certain time, we are working against the natural sleep-awake cycle that out body dictates. Now, because of work and family responsibilities, there is a good chance that you do need to use an alarm clock to ensure that you wake up in time every morning. However, the key here is to get enough healthy sleep prior to that alarm sounding so that you would have waken up very soon naturally. Make it your goal to find the right balance so that you naturally wake up about a half hour before your alarm sounds. Alarm clocks should only be used as a safety, in the case that you oversleep.

Alarm clocks, of course, arent the only reason for waking up and missing valuable REM sleep. We cycle through the stages of sleep at least four or five times every night. Imagine, though, what happens if you live in a noisy area (for example) and the passing traffic wakes you every a few times every night. You have to start from scratch every time you wake up. Therefore, if you wake up every time youre just about to enter deep sleep, you have to start from the beginning at stage one. Even if you only miss a few minutes of sleep every time you wake up, youre really missing out on the deep sleep and REM sleep that you need. Naps Naps can be great if you really need the extra sleep, but at the same time, you shouldnt rely on naps to catch up on your sleep. The reasoning here is the same as above. A nap would need to last at least 90 minutes to go through the sleep cycle just once. Taking a few catnaps during the day will allow you only light sleep, not the healthy sleep that you need. And, in turn, catnapping during the day can make you less able to fall asleep at night. This start a vicious cycle that is hard to break. Take naps carefully. Make sure that your nap is truly needed, and dont have naps become commonplace. Instead, napping should be used for special occasions when you didnt get enough sleep at night. Short naps all of the time wont be doing you any favors. Psychological Disorders Unfortunately, many people who suffer from psychological disorders also have disrupted sleep patterns. Anxiety is the big culprit, of course, but your healthy sleep can also be affected by schizophrenia, bipolar disorder, depression, and a variety of other mental illnesses. Also unfortunate is the fact that this is usually a slippery slope. The disorders cause a lack

of sleep, and the lack of sleep causes the disorders to worsen. The real problem here, again, is the REM sleep. Psychological disorders can make it hard to fall asleep, but staying asleep is what really hurts the health of the sleep you do get. These disorders also contribute to stress, prolonging the effects of unhealthy sleep. While stress is not a disorder on its own, it only adds to the pressure those with mental illnesses feel during everyday life. Changes in the Body Like psychological disorders, you cant control many of the changes that happen in your body. However, you can respond to them in order to continue getting a good nights sleep. Truth be told, though, most people dont. You need to listen to your own body! Women are especially affected by bodily changes. First, as a teen, women begin to produce more of the hormones need for getting pregnant and giving birth. Males also go through puberty, and at this juncture of life, everyone has to adjust to new sleep routines. However, for women, these changes arent done. The menstrual cycle great effects sleep, due to the hormone progesterone. Progesterone is found in the body in great quantities during the second half of a womans cycle, and this hormone makes it easier for a person

to sleep. Progesterone drops significantly just before menstruation begins to occur, so many women find it hard to sleep the day before their period starts. During menopause, progesterone production is also much lower. Many older women have trouble sleeping as a result, and the sleep that you do get may not be healthy. The answer? Learn to adapt to the changes in your body. Having restful sleep all of the time is important, but understand that at certain times in your life, you may be more prone to skipping REM and deep sleep. Take extra steps during these times to control your sleep. 60 Tips for Healthier Sleep Weve talked about how sleep works. Weve discussed common sleep problems. Weve even gone over the amount and types of sleep a person needs. Now, lets talk about ways you can make healthy sleep possible. Like I said before, every person is different. That said, there are general rules for finding that perfect sleep the sleep of your dreams (literally!). Here are 60 tips for healthier sleep, no matter who you are or what your current quality of sleep may be! 1. Talk to your doctor about sleep. Less than half of all patients never mention sleep to their doctor, even if they are having problems. Chances are, unfortunately, that doctors wont ask either. Get the discussion rolling! 2. Replace your mattress. Old mattresses are less comfortable and can make it difficult to fall asleep and stay asleep. 3. Buy a mattress you love. Test the mattresses in your price range first to make sure that you find something that will work for you. 4. Have a schedule for sleeping. Try to go to bed and wake up at the same time each and every day, even if you have the chance to sleep later. 5. If you have to change your sleeping habits, do so gradually. Start by shifting one

or two hours at most, every few days and give your body time to adjust to the new arrangement. 6. Make sure that youre sleeping in the dark. This is especially crucial if your job requires you to sleep during the day. Our brains are receptive to light and youll naturally find it hard to sleep if it is too light. Invest in some heavy curtains or blinds. 7. Exercise. Proper amounts of exercise are crucial to getting a good nights sleep, so try to get moving for at least 30 minutes every day. Even low-impact exercise is great.

8. Dont exercise right before bedtime. In fact, dont exercise in the five hours (at least) before you plan to go to sleep. This can make is extremely hard to drift off and youll be more likely to wake up in the middle of the night. 9. Avoid caffeine. Even in the morning, coffee, soda, tea, and chocolate arent your friends. It takes eight hours for that caffeine to leave the body. Try to find decaffeinated alternatives. 10. Avoid nicotine. Try to stop smoking if possible, because nicotine is a stimulant. That means youll find it hard to fall asleep at night and harder to reach the deep stages of sleep you need to be healthy. Note also that those addicted to nicotine may find themselves awakened earlier than normal because the body is going through withdrawal. 11. Learn about the negative sleep side effects of any drugs before you take them (whether the drugs are legal or illegal). 12. Dont assume that herbal remedies have no affect on sleep. They do. Treat these like regular prescription drugs and avoid any that hurt the health of your sleep. 13. Limit your naps. Napping cannot replace quality sleep over long periods of time. You can use naps occasionally to make up for sleep, but you shouldnt rely on them. 14. Dont nap late in the day. Napping after mid-afternoon can cause problems falling asleep at night, which means that youll get less sleep and need a nap again the next day. Its a cycle into which you dont want to fall. 15. If you do decide to nap, keep it short. Although this wont allow you to cycle through all stages, when you take naps longer than 45 minutes, youll find it hard to wake up and even harder to fall asleep again at night. 16. Cool your home in the summertime. Living without an air condition can be good for the environment, but it can also be bad for your health. Instead,

purchase one to use on an as-need basis. During especially hot nights, make sure that you cool your house in order to have a more comfortable sleeping environment. 17. Avoid becoming too cold! Our bodies experience a temperature drop at night, so while you may be warm enough when you fall asleep, theres the chance that youll wake up in the middle of the night shivering. Keep an extra blanket by the side of the bed so that if you do wake up, youll be able to fall back asleep fairly quickly and avoid waking up again. 18. Relax in the evenings. If possible, spend your nights winding down from your day. Put away the work and plan quite activities, like television watching a reading, for you and your family.

19. Listen to music. Soothing music on a low volume is a get way to help yourself fall asleep and transition to deep sleep. Make sure that the volume is low and that there are no spikes that will wake you up. If the machine playing the music is on a timer and will shut off during the night, also make sure that this noise isnt loud enough to wake you up. 20. Take baths at night. A hot bath helps to sooth your body and mind, and when you step out of the bath, your body temperature will drop minutely, which is mimicking what happens when you fall asleep. This alone helps you feel tired. 21. Make sure that your bed is large enough. This is especially important if youll be sleeping with a partner. You should both have enough room to sprawl a bit without bumping into one another or laying in awkward positions. 22. Have a backup plan when sleeping with a partner. If you or your partner is restless, make sure that you have another bed or couch where you can retreat for the night. Theres no need for both people to suffer! 23. Use a comfortable pillow. Whats the use of a great mattress if the most important part of your bodyyour head isnt supported correctly? Dont go cheap here. Get a quality pillow. 24. Close your windows. Traffic, passer-bys, animals, and the weather can all cause noise that may wake you up in the middle of the night. Close your windows if possible. 25. Keep the bedroom for sleeping. If you have a home computer, put it in the office or living room. Having a TV in the bedroom is fine, but dont use it for watching a program that you could easily watch in your family roomsave the television in the bedroom for shows that you watch to help you fall asleep. Your bedroom should be the perfect sleep environment, which means that it is not perfect for

most other activities. Keep it that way. 26. If youre suffering from insomnia, get out of bed. Its better to subconsciously associate your bed with sleep, so if you cant sleep, get out of bed and do something until youre ready to try again. 27. Keep a sleep log. If you believe that you may have a problem, tracking your sleeping patterns, as well as what has happened during your awake hours, can help you determine causes. 28. Go to the doctor if you have back pain. This is one of the most common reasons why people have a hard time sleeping. Your back pain may or may not be caused by the mattress you have, but in any case, it is causing a bit of insomnia, right? Learn about your treatment options.

29. Lose weight. Healthy sleep can help you lose weight and losing weight can help you have healthier sleep. They work hand in hand! When you lose weight, youll have less pain problems and be less likely to snore. Youll also be able to find a comfortable position more readily. 30. Get outside during the day. Studies have shown that having at least 30 minutes of sun exposure during the day can naturally help you sleep at night. Dont forget the sunscreen! 31. Have a nightly routine. This might include things like taking a bath, reading a book, or engaging in religious activity. Whatever you do, make sure you do it every night. Were creatures of habit, and having a routine will tell your body, Hey, its time for sleeping soon! 32. Avoid activities that cause you stress, especially right before you go to bed. For example, paying the bills can wait for the morning. Your mind, in general, should have some time to relax to prepare for sleeping. 33. Use a fan. When the air is circulating, it is easier to breathe. On top of that, a fan creates a bit of noise, and a little noise can make it easier for sleeping than if youd try to fall asleep in complete silence. 34. Speaking of noise, why not try a white noise machine? These gadgets can help to bring a soothing, low sound level to you, making it easier to transition through the sleep cycle. The use of white noise also blocks sounds for the outside world so they will be less likely to wake you up. 35. Humidifiers are your friends. You know you own body, and if you are more comfortable when awake if you have the humidifier (or dehumidifier, depending on your climate and preferences) running, youll also be more comfortable with this working when you are asleep. 36. Keep the clock out of site. Looking at the clock anxiously every time youre

worried about falling asleep will only make it harder to finally drift off. If you must have a clock nearby, keep it turned away from you so that you have to actually move in order to check the time. 37. Avoid sugar before bedtime. Sugar can kill your diet, but most importantly, it gives you a burst of energy. This isnt a good thing when you are trying to fall asleep! You should treat sugar like you would caffeine. 38. Treat PMS and menstrual problems before you go to bed.

39. Try not to drink anything for at least three hours before you go to sleep. This will prevent you from waking up during the night because you have to use the bathroom. 40. Use a covering over your eyes to block out any excess light that may be waking you up or preventing you from falling asleep in the first place. 41. Reduce stress in your life. Many people find that they experience insomnia when they are worried about something. Cut out this worry! At the very least, if your job is stressful, dont bring your work home with you. Try to keep stressful parts of your life quarantined. 42. Use rugs in your bedroom. Not only is a hardwood floor cold on bare feet in the morning, but it also creates a lot of echo and sound, so it is noisier. Rugs help to muffle sound. 43. Find a mattress that you can share with your partner. Everyone has a different idea as to how much support is most comfortable, and your fluffy mattress may be agonizing to you, even if it is best for him or her. Look for a mattress that you can both enjoy or consider the electronic beds that allow you to adjust the firmness of the mattress. 44. Schedule sleep into your day. This sounds a bit weird, but if youre regularly not getting enough sleep, right it in your day planner. Sleep needs to become a top priority. 45. Talk to you kids about sleep. Also, talk to them about the importance of everyone (including you) getting a good nights sleep. When they are old enough, help them learn how to play quietly on their own for an hour or two before you wake up. If possible, start to work with your children to find a sleep pattern that has everyone waking up around the same time. 46. Drink a small glass of warm milk if youre having trouble sleeping. Milk contains tryptophan, the same chemical found in turkey and the

reason that everyone likes to sleep on Thanksgiving afternoon. This chemical naturally promotes sleep. 47. Dont go to bed hungry. We talked about the need to cut food out of your life a few hours before you go to bed, but at the same time, you wont sleep well if your stomach is rumbling. Have a very, very light snack if you need it. Something high in carbs, like a plain bagel or a few pretzels, is a good idea. 48. Consider sleeping aids. Medications to help you sleep were once very dangerous, and can still be dangerous if you abuse them, but they can also help you. Make sure you go over the side effects of each drug that youre considering, and tell your doctor about the other medications you take that may interact with the sleeping pill.

49. Have your pet sleep somewhere else. Although Fido may enjoy curling up at the foot of your bed, having a dog or cat in your bedroom is typicall not a good idea. Animals simply have different sleeping schedules. They may feel like playing at three in the morning! Instead, have a specific area in another room where the pets sleep and try to start a bedtime routine for them (especially dogs) so that they understand that you wont be available for playing, petting, or feeding, until morning. 50. Address problems with your partner. In a perfect world, all married couples would sleep together every night without incident, but this world is far from perfect. If your partner snores or otherwise wakes you up in the middle of the night, address this problem. Once in awhile, this will happen to every couple (hence the tip about having a retreat for nights youre finding it difficult to sleep), but if this is an ongoing issue, find help. 51. Use relaxation techniques. Many companies and massage therapists sell CDs that prompt you to relax yourself. These really do work. Using them during the day can help you feel calmer all of the time, making it easier to fall asleep at night. 52. Help to cut stress by writing down any problems that you want to remember to solve in the morning. Close the notebook and mentally close the issue in your mind until morning. 53. Make sure that sleep is a priority for everyone in your household. Have a house rule that everyone should be quite between certain hours. That includes mom and dad too! If you live in a group environment (like a dorm building or an apartment building with common spaces or thin walls), try to come to an agreement with your neighbors as to what times should be deemed community quite hours. 54.

Wear comfortable clothing to bed. In fact, consider sleeping in the nude if thats what is most comfortable to you! Take into consideration material and tightness of the clothing. You dont want anything scratchy or too tight. 55. Count sheep! This really does work. You dont have to necessary literally count sheep, but visualizing and doing a monotonous activity can help to wind down the brain. 56. If you feel tired, go to bed. Dont make yourself stay up to watch your favorite TV showthats what TiVos and VCRs are for! 57. Clean your bedroom. Dust and other airborne allergens can make it hard to breathe (and in effect, sleep) at night, especially when lying down. 58. Dont stop trying to find that healthy sleep. Some people find it easiest just to give up and live their lives with sleep deprivation. This is not your only choice. No

matter how many tips and tricks have not worked for you, there is always another tip or trick to try. Continue to work with your doctor to help your sleep problems. 59. Participate in sleep studies. Scientists and other researchers are continually studying sleep in order to better help those suffering from sleep problems. By volunteering for these studies, you will find that you are not only helping your problem and the problems of millions around the world, but you can make a little cash as well! 60. Talk to your doctor. Ok, ok, you caught me. This was tip number one. However, youd be amazing to find out how many people are having health problems but never go to the doctors office for relief. See your doctor today. Common Sleep Myths Dont let these myths fool you! There are quite a number of misconceptions about sleep, so in order to have the healthiest sleep possible, its time to bust these myths! Please note that, as with most myths, a number of these myths begin with a shred of truth. Being able to discern the truth from the myth is the most important part! We need sleep because our body has to shut down to rest for a few hours. Not quite. While yes, our bodies do need rest and yes, sleep provides rest, our bodies never shut down. In fact, studies have shown that the brain is more active during sleep than during certain activities while awake (such as watching television). However, the activities the brain and body do during sleep are much different than the activities the brain and body do while awake. Sleep is very important for rest, but dont ever believe that the body is basically dead when it is sleeping. If nothing else, the brain has to keep running so that we continue breathing and our hearts continue beating! Adults need

less sleep, and senior citizens need even less sleep. The shred of truth here comes from the fact that yes, children do need more sleep than adults. However, that doesnt mean that you can deprive your body of sleep when it is tired under the assumption that you dont need any more sleep. The sad fact is that most adults are averaging way less than the recommended 7-8 hours every night. Also, keep in mind that every person is different. Lets say that your neighbors child sleep for nine hours every night. You shouldnt automatically assume that you need less sleep because you are an adult. Perhaps as a child you needed 11 hours of sleep every night in order to feel rested. Now that youre an adult, nine hours might be perfect. Stop comparing yourself to other people. I can make up for lost sleep on the weekends.

Many people believe that there is such a thing as a sleep debt. This means that you accumulate lost sleep and you get more and more tired every day you dont pay that debt. While this is somewhat true, it isnt as black and white as it seems. If you sleep in on the weekends, you may feel rested during those days, but it will be just as hard, if not harder, for you to feel rested during the week. Instead of worrying about paying your sleep debt on the weekends, start a routine for sleeping every day of the week. At first, you wont want to get up at 7:00 in the morning when you could very well sleep for another few hours, but if thats the time you have to wake up Monday through Friday, it is best to maintain this schedule. Once your body adjusts, youll feel more rested and awake every day of the week! Getting less sleep is ok, as long as the change isnt drastic. Ok, maybe 15 minutes here or there wont change much, but your body will notice when your sleep changes as little as one hour. Our bodies are really sensitive and we dont like changes! If you decide to get one less hour of sleep at night, youll see the effects. Over time, you can work with your biological clock in order to get slightly less sleep, but this is generally not a good idea. Instead, work at switching your sleep schedule to allow more sleep. If you have to go to sleep later at night, allow some extra time in the morning and vice versa. Remember, change your sleeping habits slowly, over a long period of time. If you normally sleep from 10:00 PM to 7:00 AM and will be moving to another time zone, start changing that pattern about a week or two before you move. Adjust about one hour few nights, and by the time your schedule changes for good, youll be readily to sleep in a healthy way. The more sleep you get, the

better. Sleeping for long enough periods of time is very important, but the quality of sleep you get is much more important. Sleeping for more every night wont make a difference if you arent getting that deep sleep and REM sleep that the body so desperately needs. Instead of going to bed an hour earlier, spend that time readying yourself for bed. Make sure that there are no external forces, like traffic noise, temperature changes, or pets, which will awaken you and take a hot bath to relax your body. Once youre in control of the quality of sleep youre getting, the you can start adding more hours to your sleep time. Snoring is normal. Just because hundreds of thousands of people around the world snore doesnt mean that it is normal or healthy. Snoring have quite a number of bad side effects, since it effects not only the person who snores, but also all who are sleeping within earshot. If you snore, you should take steps to stop.

After all, snoring can be a sign of more serious problems, like sleep apnea. Studies have also shown a link between snoring and heart disease. At the very least, snoring can cause sleep deprivation for your spouse and other members of your family. It simply isnt healthy. Thankfully, doctors have devised a number of solutions to snoring problems. There are both medical and nonmedical fixes, and the answer to your problem could be as easy as learning to sleep on your side or wearing a mouth guard that prevents snoring. You dont necessarily have to get surgery to stop snoring. Talk to your doctor today about your options. Medication is the best cure for insomnia. While prescription drugs are one solution, it is important to note that they are not the only solution, and often they are not even the best solution. Medications put you at risk for dependency and uncomfortable side effects. Some are even a bit risky to use. Of course, you can take sleeping medications if thats the option that is best for you, and if that is the answer to your problems as determined by both yourself and medical professional. However, consider the alternatives. Removing the stress from your life is also a huge player in insomnia, and doing so can help you worry less. You can also learn relaxation techniques from your doctor in order to help you fall asleep faster. Of course, insomnia is a side effect of a number of illnesses and disorders, so rule these things out to make sure that your problem isnt a sign of something even more serious. You should never, ever eat anything after a certain time at night. Some people say that 7:00 PM is the cutoff. Others give a later time. Still others insist that the exact time is not importantit is the number of hours before bed that you should

count. These people say that you should never eat or drink anything at all after the specified time. Wrong. Yes, you should avoid large meals or drinks. When your body is trying to digest, it will have a hard time sleeping as well, especially deeply. However, eating a healthy snack before you go to bed isnt a bad idea, if you are hungry (and only if you are hungry). Going to bed hungry will make you more likely to wake up and less likely to fall asleep quickly. Keep in mind that you want to have a very small snack, and you want to make sure that the snack is appropriate. Look for something that has a measurable level of tryptophan, which is a chemical that promotes sleep. Milk, turkey, and yogurt are good choices. Look for foods with carbs as well, such as a bagel, so that you dont get a quick burst of energy like you would with a sugary product. Of course, avoid products with caffeine. Alcohol makes me sleepy, so having a nightcap is a good idea. This myth is more like a blurred truth than an all-out lie. Alcohol is a depressant (unlike nicotine, which is a stimulant), so it does slow down the body. Thats why drinking and

driving is such a bad ideayou cant react as quickly. Therefore, having a drink before you head to bed can help slow the body so that you relax and fall asleep. But wait just a minute. Alcohol also prevents you from entering the deep sleep stages of the sleep cycle. If youve ever drank heavily, do you remember what it was like in the morning? No matter how long you slept, you were probably still very groggy and you probably had not dreamed. Alcohol will typically not help you sleep in a healthy way. So what should you do? Every person is affected by alcohol different, so know your own bodys needs. If you do choose to drink, pick a healthy beverage, such as a glass of red wine. Also avoid drinking too much. This will not only make it difficult to sleep but youll also wake up in the middle of the night because youll have to urinate. If you cant sleep, you should just close your eyes and pretend to sleep until you do drift off. This might be what you tell your kids to do, but it is generally bad advice. You should try to keep you bed solely for sleeping (and relationship activities). Otherwise, your body wont associate it with sleeping. If you havent fallen asleep after about 20 minutes, get out of bed and do something else until youre ready to try sleeping again. The activity you choose should be low-impact and not strain the eyes (so avoid the bright lights of a TV. An activity such as reading is a good idea. On that note, it is also a good idea to avoid other waking activities in your bed. Dont site there doing bills or watch television in bed when you get home from work. In fact, avoid the bedroom for these activities altogether if you can. Instead, stick to other rooms for anything. If your child has a bad dream, allow him or her to sleep in your bed. This is really the familys call, but

it shouldnt be the rule. This is a bad idea if is effects your sleep especially. There are certain circumstances in which it is a good idea to have the child in the room with you, but instead of having a second or third person in bed, why not try moving a small cot into your room? At the very least, your child should know that he or she can always come to you if needed, but at the same time, solving his or her own problems is preferred. If you are constantly disrupted during sleeping, youll be better able to care for your child or work during the day. Its important to find a solution that works well for everyone. If I feel tired when driving, I should turn up the radio and open a window. Healthy sleeping means safe sleeping, and if you are tired when you are driving, the only safe thing to do is to pull off the road and take a nap for as long as possible. Driving while you are tired is dangerous to you and dangerous to other drivers. Even if you use

aids like loud music, it is still very possible for you to fall asleep at the wheel, causing accidents that can sometimes be fatal. However, remember to be safe when you pull over to sleep as well. If you cant afford the time or money of getting a hotel room for the night, you can sleep or nap in your car. That said, make sure that you are in a well-lit rest stop parking lot when you do so. Avoid simply pulling to the side of the road, where you can easily go unseen and be hit by other cars. Also, lock your doors and, if possible, park close to the gas station attendant booth. Avoid the dark corners of the parking lot. People who sleep late are lazy. Every person has a different need for sleep. Although nine hours may seem long compared to your seven hours, another persons body may not respond well to only seven hours. Keep in mind as well that age dictates the need for sleep. Teens are notorious for waking up late or falling asleep during class, but this is simply because most teens never get enough sleep in the first place. Because of the hormonal changes happening in the body, parents should insist on at least nine hours of sleep every night. The Healthy Sleeping Quiz So when is enough, enough? When is time to talk to your doctor about your sleeping problems? Actually, if youre considering talking to your doctor or even remotely worried about it, your best bet it to actually make an appointment. What do you have to lose? If youre just not convinced, though, check out these assessments of sleep. They can help you to determine if you do or do not have a problem. How Sleepy are you during the Day? On a scale from one to four, one being not sleepy and four being very sleepy, how sleepy do the following activities normally make you? Write down your

answers for each. Driving your car Being a passenger in a car Watching television or a movie Having a conversation Lying down after lunch Reading Working Taking a walk Add all of your numbers together. What does your score say about you? A score of 8 to 15 is moderate and normal, while anything over 15 is cause for concern. Primarily, in the best case scenario, your score for each answer should be 1, with the exception of maybe

lying down after lunch. Unless you specifically choose to rest in the afternoon, you should not feel sleep at all during the day, especially when driving. Answering Some Sleep Questions Now, answer the following questions. Afterwards, youll see the correct response. If your answer deviates greatly from any of these answers, you need to make some changes in your life. 1. How many hours of sleep do you get on the average night? Answer: 7 9 hours. Anything less would be cheating yourself from sleep. 2. How old is your mattress? Answer: 10-15 years at the most. Mattress do have a life, and if youre sleeping on an older mattress, youre not getting the support you need and youre sleeping with millions and millions of old bed bug colonies. Gross. 3. Do you get more sleep on the weekends? Answer: No. You should be sleeping the same hours every day of the week, regardless of what time you must be awake for work and other responsibilities. 4. Do you snore? Answer: No. If you do snore, you should see your doctor to make sure that the problem isnt more serious and to stop the snoring so as to not keep your family awake at night. Snoring can be irritating, and it can be dangerous. 5. Do you often feel drowsy during the day? Answer: No. If you do, again, you should see a doctor. Feeling drowsy could not only mean that youre not getting enough sleep, but it could be a symptom of something even more serious. Tonight, Get a Good Nights Sleep on Me I hope youll take the information weve talked about here and actually get a good nights sleep tonight. Remember, sleep is one of the most important aspects of life. If you dont get enough sleep, your entire world will be affected. Lack of sleep can account for failed relationships, problems at

work, and health concerns. It can cause you to miss opportunities in life as well. Sleep is necessary. For people who like to keep busy, the old saying goes I can sleep when Im dead. However, if you dont sleep now, that wont be a problem. There are countless things that affect the way you sleep, from the quality of your mattress to the temperature of your house to the stress your experiencing at work. Take a moment to actually learn how to solve these problems in the best way possible so that tonight you can get that awesome sleep youve been wanting. Better sleep requires a lifestyle change, but these changes that you make today could help you live a longer, healthier life.