But Not while Reading My Blog!
Who’s Counting Sheep?
Question: Apart from health and money, what do we most crave? The answer could well be: SLEEP. It is generally accepted that a healthy adult requires on average 7-9 hours of sleep each night.
My purpose is to explore the requirements for sleeping soundly, and to emphasize the compelling need of sleep.
A good night’s sleep can be characterized as when you fall asleep quite easily, do not fully wake up during the night, do not wake up too early, and feel refreshed in the morning.
Trouble Sleeping?
Do you have trouble sleeping, waking up feeling exhausted, or feeling sleepy during the day? Then you are in good company, as many experience difficulties sleeping. Frequently, lack of sleep can be a debilitating experience. You sleep badly at night, wake up feeling beat, have difficulty focussing during the day, lack energy, go to bed again and the cycle repeats itself. This site documents signs that you are not getting enough sleep. However, there are steps you can take to improve your sleep patterns and improve the quality of your lifestyle. Types of sleeping disorders are listed here.
Circadian Rhythms
We operate on a 24-hour biological clock that is synchronized with natural light and darkness. These 24-hour cycles as collectively known as the circadian rhythms, and they play a major role in our sleep cycle.
To Ensure Better Sleeping
- Make sure that your bedroom is at a moderate temperature, there is no blue light exposure from devices, and all external light and noise are eliminated
- Have a comfortable bed, mattress and pillow
- Reduce fluid intake, particularly coffee and alcohol and eating in the late evening
- Go to bed and get up at consistently regular times
- Relaxation techniques before going to bed: meditation, a hot bath or shower
- Avoid long daytime naps or naps in the evening
- Exercise regularly but not in the late evening
- Get as much sunlight or bright light as you can during the day
- Watch what and when you eat
- Avoid eating after 8 p.m.
Maintain a Journal
If none of the above help, now would be an ideal time to keep a journal record of your daily habits, as a sleep diary can pinpoint day and nighttime habits that are interfering with your sleep. The value of a detailed journal – for a few weeks – cannot be overestimated; have a notepad by your bed. Keep a daily record of:
- Number of hours slept
- Quality of sleep
- When you had coffee or alcohol
- Any different dietary choices you tried
- Times and duration of exercise and naps
- Your feelings and mood before going to bed (happy, sad, stressed)
- Medications taken and when
- What you did if you awoke during the night
- Any other issues which occurred and when
You can upload a convenient and extremely useful sleep diary here.
If problems sleeping continue to persist, then it is time to consult your doctor or a sleep specialist. Your journal information will ensure that you are thoroughly prepared for your meeting. If she feels that it is necessary, she might refer you to a sleep specialist.
This site presents an meticulous, medically reviewed analysis of sleeping disorders and treatments available, and here are two slideshows of very useful tips for sleeping. If you are interested in what to do after a poor night’s sleep, check this out. WebMD also has a comprehensive article on 12 Ways to Sleep Cooler – and Better. Yet another well-analyzed article on sleeping well
I would be delighted to hear any suggestions you have, and answer any questions at Over50andfit.ca.
Yous in fitness,
Barrie Street
