Sleep
- Get Some ZZZZZ’s
- Sleep is an essential, not optional, part of your day
- While you sleep, your brain is hard at work forming the pathways necessary for learning and creating memories and new insights.
- Without enough sleep, you can’t focus and pay attention at your best
- Lack of sleep can cause mood problems and makes you more susceptible to the common cold
- Finally, if you have trouble falling asleep, maintaining sleep, awaken earlier than you wish, feel unrefreshed after sleep or suffer from excessive sleepiness during the day or when you wish to be alert, you should also consult your physician. Be sure to tell him/her if you have already tried these tips and for how long.
- The following tips can help you achieve sleep and the benefits it provides. These tips are intended for "typical" adults, but not necessarily for children or persons experiencing medical problems.
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Maintain a regular bed and wake time schedule including weekends.
Our sleep-wake cycle is regulated by a "circadian clock" in our brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep-in.
Establish a regular, relaxing bedtime routine such as a hot shower and then reading a book or listening to soft music.
A relaxing activity right before bedtime can help you separate your sleep time from things that can cause you excitement or anxiety. Examples are reading a book, listening to soft music, or taking a hot bath.
Finish eating at least 2-3 hours before your regular bedtime.
Eating too much, especially heavy meals and spicy foods, may make you less comfortable when settling down for bedtime.
Be careful about taking too many naps.
An occasionally nap can refresh you if you are especially tired or sleep deprived. But sleeping too much during the day can interfere with trying to sleep at night.
Exercise regularly!
Regular exercise makes it easier to fall asleep and contributes to sounder sleep. However, exercising right before going to bed will make falling asleep more difficult. Morning and late afternoon are the best times to exercise.
Avoid caffeine, nicotine, and alcohol close to bedtime.
Caffeine and nicotine are stimulants that can make you more alert and make it more difficult for you to fall asleep. Alcohol can cause nighttime awakenings and less restful sleep.
