Here is a short article I came upon while "not sleeping" at 12:30 AM.
Okay, so now I am off to bed!
Thursday, March 20, 2008
Sleep well
by Danielle Dellorto
Associate Medical Producer
How many hours of sleep did you get last night? Odds are, not enough. The U.S. Centers for Disease Control and Prevention says 10 percent of Americans aren't getting the recommended seven to nine hours each night. And being sleep deprived can take a serious toll on your health.
Most of us are what experts describe as, "partially sleep deprived." A partially sleep deprived person gets about six hours' sleep a night but his or her body needs closer to eight hours. Over a two-week span, those lost hours add up and the body starts to mimic someone who's been up all night.
According to the American Academy of Sleep Medicine, when you don't get enough sleep, your memory is weaker, your reaction times are slower and you're more irritable than a well-rested colleague. And you can blame lack of sleep for those extra pounds as well. Sleepy people tend to overeat.
Experts tell us that most Americans think they function great on five or six hours a night. The truth is, we get adjusted to functioning on less sleep and literally forget what it feels like to be fully alert.
One common question we hear: How can I fall asleep quickly once I make it to bed?
The sleep experts we spoke to offer these tips:
- Unwind for 45 minutes before going to bed. Relax, listen to music and don't do any tasks (like folding the laundry or working on the computer). This will keep your mind from racing, which prevents you from falling asleep quickly.
- Don't just lie there! If you are wide awake after 15 minute, get up and go to another room. Clock watching or "thinking about sleeping" can leave you alert for hours.
What works for you? Let us know your tips for a great night sleep.
MORE REASON TO GET REST
Good advice.
Without pain, without sacrifice, we would have nothing. You determine your own level of involvement.
It's a maze[ing].
It's a maze[ing].
Post Score: 1 merit
Other Tips to Get Better Sleep
1) Try to wake up about the same time every day - helps to align your sleep patterns with your circadian rhythms
2)Keep your bedroom at a cool, comfortable temperature. Also, keep it very dark - natural melatonin secretion is only done in darkness
3)Don't sleep too long or try and force yourself to sleep if you're not tired - doing so fragments your sleep patterns. Also, tossing and turning leads to tensness that further hinders your ability to fall asleep
4) Get some sun - as with establishing regular sleep habits, getting about 30 minutes of daily sunlight exposure keeps circadian rhythms normalized
5) Take a warm shower before bed - lowers your core temperature, which helps you fall asleep.
6) Exercise regularly, but not too close to bedtime - exercise raises your core temp
1) Try to wake up about the same time every day - helps to align your sleep patterns with your circadian rhythms
2)Keep your bedroom at a cool, comfortable temperature. Also, keep it very dark - natural melatonin secretion is only done in darkness
3)Don't sleep too long or try and force yourself to sleep if you're not tired - doing so fragments your sleep patterns. Also, tossing and turning leads to tensness that further hinders your ability to fall asleep
4) Get some sun - as with establishing regular sleep habits, getting about 30 minutes of daily sunlight exposure keeps circadian rhythms normalized
5) Take a warm shower before bed - lowers your core temperature, which helps you fall asleep.
6) Exercise regularly, but not too close to bedtime - exercise raises your core temp
That point about sleeping in total darkness is true. I sleep at work sometimes (too tired to drive home), and there are computer network routers that are glowing and lights flashing in the ethernet ports. Although I fall asleep, I don't necessarily sleep well, and wake up not feeling that refreshed.
That and sleeping with my head down on my desk probably doesn't help.
That and sleeping with my head down on my desk probably doesn't help.
There are two types of pain: The Pain of Hard Work -or- The Pain of Regret.
Which are you going to feel after leaving the gym today?
Which are you going to feel after leaving the gym today?
taking a shower REALLY helps me...
and a nice long day at the beach will do it too =]
and a nice long day at the beach will do it too =]
"A goal without a deadline is just a DREAM"
drinking my casein shake helps me wind down... haha :)
having 8 hours consistently is a huge difference over my old sleeping patterns. its a must for bodybuilding
having 8 hours consistently is a huge difference over my old sleeping patterns. its a must for bodybuilding
