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Getting the Right Amount of Sleep
What happens when you don't get enough sleep?
Not getting the proper amount of sleep can have serious consequences. Many studies have shown that sleep deprivation adversely affects performance and alertness. Reducing sleep by as little as 1.5 hours for just one night reduces daytime alertness by about one-third.
What can cause sleep deprivation?
- Stress and anxiety
- Medical problem
- Mental or emotional condition
- Sleep disorder
10 tips for more sound sleep:
- Don't consume caffeine, nicotine or alcohol within 4 hours of going to bed.
- Exercise in the morning and allow a couple of hours to unwind before going to bed.
- Darken the bedroom completely. Try wearing an eye mask and earplugs, and use a sound generator to help you sleep during the day.
- Cut naps short. If you have trouble falling asleep, consider avoiding naps. At the very least, limit them to less than an hour before mid-afternoon.
- Set a schedule to go to bed and get up. Stick with it, even on your days off if possible.
- Don't answer the phone or run errands during your scheduled bedtime.
- Don't toss and turn in bed. If you can't sleep after 20 minutes, do something else.
- Deal with stress. If daytime troubles keep you awake, try jotting notes about ways to deal with them. Leave stress at the bedroom door, if you can.
- Take a warm bath. When your body gets ready for sleep, your temperature drops. A bath may nudge your bedtime biochemistry along.
- Grab a snack. It's hard to sleep hungry, so try a light snack before bedtime. Some researchers think tryptophan, a chemical found in milk, naturally induces sleep.
Further Information: www.webmd.com
Page last modified September 14, 2010