Sleep is a biologically essential behavior that restores your body so you can carry out normal motor and cognitive tasks throughout the day. When you sleep, your body enters into stages of nonrapid eye movement (NREM) for the majority of the night and cycles of rapid eye movement (REM) that repeat every 90 minutes. The most restorative sleep comes from stages three and four of NREM sleep, which precedes REM sleep. During REM sleep, which is also when you dream, energy is provided to your brain and body to support daytime performance levels. Consistent sleep increases immune system health and mental clarity and regulates hormone levels and overall sense of well-being.
Step 1
Adjust the amount of sleep you get according to recommended guidelines for your age group. The general guidelines for sleep in adults is seven to nine hours per night; school-age children should get 10 to 11 hours per night. Pregnant women and the elderly may need more sleep at night as well as a nap during the day, but this varies depending on health status. Too much sleep is associated with possible medical or mental health problems, and too little sleep hinders your memory, performance and reaction time.
Step 2
Arrange your surroundings to promote a calming sleep experience. Ambiance is important for inducing a peaceful sleep. A comfortable mattress, sheets and pillow are as significant to a good night's sleep as a dark, quiet and temperate room. Control your environment to suit your needs so you can reach restorative sleep each night.
Step 3
Eat a final, healthy snack two or more hours before bedtime. If you are prone to hunger between your last meal and bedtime, eat a low-sugar snack. Avoid spicy foods that may prompt indigestion, and limit your consumption of liquids before bedtime. A cup of oatmeal without added sugar or low-fat yogurt are hearty snacks that will not sit heavily on your stomach before bedtime.
Step 4
Stop caffeine consumption at least eight hours before sleep. Substances like caffeine and nicotine are stimulants that interfere in getting and staying asleep. Set a cutoff time for these substances to prevent sleep disturbance. A restless sleep will not rejuvenate you for the next day and may cause lapses in memory and judgment.
Step 5
Plan your sleep schedule around your daily activities. Sleep at night and try to go to sleep at the same time each night so your body is prepared for relaxation. If you work a night shift, keep a routine so you are refreshed for work each day. The National Heart Lung and Blood Institute suggests you get up and engage in a relaxing activity if you are unable to fall asleep 20 minutes after going to bed. Relaxing activity may include reading a book chapter, listening to music or taking a warm bath.
Step 6
Take a short nap to rejuvenate your mind. Daytime naps can help you recharge to take on the rest of your day, but use naps with caution. Limit nap time to less than 30 minutes to avoid disrupting your evening sleep schedule, and try not to nap past three o'clock in the afternoon.
Tips and Warnings
- Exercise can help you rest at night but not directly before bed. Avoid exercise at least five hours before bed. You may need to sleep more hours than usual if you are sleep deprived. Consult your physician for guidelines.
- Avoid sleep supplements unless otherwise directed by your physician. Alcohol has a sedative effect on your body but does not induce restful sleep. Avoid alcohol beverages before bedtime.
References
- National Heart Lung and Blood Institute: Your Guide to Healthy Sleep
- MayoClinic.com: How Many Hours of Sleep are Enough?
- MayoClinic.com: Are There Any Foods That Help You Sleep Better?
- National Sleep Foundation: What Happens When You Sleep?
- Centers for Disease Control and Prevention: Sleep Hygiene Tips
- American Psychological Association: Why Sleep is Important and What Happens When You Don't Get Enough
