SLEEPING SOUNDLY
Expert Advice on How to Get a Good Night’s Sleep
Written by Ashley Gartland
Unlike other pillars of good health such as eating well and exercising, we tend to downplay the important role sleep plays in our lives. We loosely understand that sleep helps our bodies and minds function properly and yet few of us pay adequate attention to the amount or quality of sleep we get when our head hits the pillow each night.
Unfortunately, our overall ignorance of the subject of sleep can have some negative effects beyond feeling tired and cranky during our waking hours. “How you sleep affects nearly every moment of your waking life from what types of decisions you'll make to the likelihood that you will develop certain diseases,” says David K. Randall, author of Dreamland: Adventures in the Strange Science of Sleep. “But perhaps the most important [effect] is a general sense of well-being. By letting you see the world in a clear way, sleep helps you not only address what's going on in your life now, but helps prevent you from stress in the future.”
Ready to take a closer look at your sleeping habits? Here’s how to make sleep an important part of your life starting tonight.
Get the right amount.That old adage that you need eight hours of sleep per night is only partly true. Adults, says Randall, require roughly an hour of sleep for every two hours they are awake during the day; however, they don’t have to log those hours in one solid overnight sleep session. “One thing that many people don't realize is that those eight hours don't necessarily need to be in a row,” he says. “Getting a nap during the day can give you the same benefits of longer periods of sleep such as increased concentration and decision making.”
Take back the nap.Naps aren’t just for babies or retirees with leisure time on their hands. Recent studies show that getting a little midday shut-eye can improve concentration and mental performance more than drinking a cup of coffee can. So nap away as your schedule allows; just refrain from taking late afternoon naps that last longer than an hour, says Randall. If you nap too long in the afternoon, you may find it difficult to fall asleep come bedtime.
Make exercise a priority.Recent research conducted at the University of Pittsburgh School of Medicine suggests that moderate exercise may help with sleep apnea and, more specifically, significantly reduce sleep problems in women. Experts suggest exercising in the morning or afternoon if you’re using exercise to improve your sleep habits; most people will find they need to avoid strenuous exercise up to a few hours before bedtime if they hope to fall asleep easily.
Monitor your drinking. Drinking a glass of wine at happy hour or enjoying a post-dinner espresso can interfere with your sleep more than you think. Caffeine can make it difficult to fall asleep so Randall recommends avoiding it after dinner. And alcohol, which often makes imbibers feel drowsy, actually has the opposite effect on overnight slumber. “As you sleep, your body metabolizes the sugars in alcohol, which makes it harder to stay in deep sleep,” says Randall. That doesn’t mean you have to avoid your favorite beverages entirely. Just exercise caution and pay attention to how these drinks impact your ability to fall and stay asleep.
Power down.If your evening routine involves checking your e-mail or watching late-night comedy shows, you’re not helping your body unwind as much as you think you are. “Our brains aren't built for a world full of bright lights and iPads,” says Randall. “When we do see bright lights at night, our brains interpret that as sunlight and as a sign that we need to stay up longer.” If you have trouble falling and staying asleep, try reducing your exposure to artificial light in the hour before your desired bedtime. Turning down lamps, turning off the computer, and hiding your cell phone can make it easier for your brain to transition to sleep mode and reduce your likelihood of dealing with insomnia. 
Bedtime Reading
Better understand the mysteries of sleep with the help of these two exceptional reads.
The Promise of Sleep: A Pioneer in Sleep Medicine Explores the Vital Connection Between Health, Happiness, and a Good Night's Sleep Known among sleep researches as a classic, this thorough book by Dr. William C. Dement and Christopher Vaughan decodes sleep research for everyday readers in a language they can understand. Helpful sleep facts and a step-by-step program aim to help readers reclaim healthy sleep habits in their own lives.
Dreamland: Adventures in the Strange Science of Sleep David K. Randall's bestselling title on sleep is as educational as it is entertaining. Dreamland is packed with practical information and covers topics ranging from the marriage bed to insomnia to give readers a comprehensive peek into a subject that's not as simple as it seems.
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