Sound Asleep

 

    Achieving a good nights sleep is vital to all aspects of our well being. When our bodies are sleep deprived we become irritable, sluggish, hungry, and unable to focus. While most will have a hard time getting to sleep or staying asleep on occasion, some are faced with this issue on a regular basis. The inability to sleep is termed insomnia, or Latin for "no sleep".

   According to the National Center for Sleep Disorders Research at the National Institutes of Health, about 30-40% of adults say they have some symptoms of insomnia within a given year, and about 10-15 percent of adults say they have chronic insomnia. While the cause of insomnia depends on each individual, there are some universal tips to help you fall asleep fast and stay asleep all night.

- Try to block out unwanted sounds with earplugs or use "white noise" such as a fan or an air conditioner. Take your favorite clock with you when you travel in order to recreate familiar sounds that help you sleep.

-The ideal temperature for sleeping is between 54 and 75 degrees. This is because the bodies internal temperature drops to its lowest during sleep.

-At bedtime, think dark. Try to block out as much light as possible. You may consider using light blocking drapes to keep out the morning sun if needed. Also, make sure you expose yourself to plenty light during the day to regulate your biological clock, which is effected by light.

-Give yourself plenty of room to sleep, don't let animals or a partner leave you cramped up!

-Try to eliminate all activities other than sleeping from the bedroom. This way your body will associate being in the bedroom with sleeping. 

-Try to get between 6.5 and 7.5 hours of sleep a night. This amount has shown to leave most individuals at their best.

(Tips from the National Sleep Foundation)