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Sleeping Tips

Tips for a Good Night's Sleep

1.Sleep only as much as you need so you will feel refreshed the following day.

2.Get up at the same time each day seven days a week. Regular wake up times lead to regular sleep onset times.

3.Add exercise to your daily schedule, it can deepen your sleep.

4.Insulate your room against sound and light.

5.Keep your room temperature moderate. Excessively warm or cold temperatures can disturb sleep.

6. Consider eating a light snack before bedtime. Both hunger and excessive fullness can disturb sleep.

7. Avoid excessive liquids in the evening so you do not have to go to the bathroom in the middle of the night.

8. Avoid caffeinated beverages (tea, coffee, and colas) in the evenings

9. Do not smoke tobacco

10. Avoid alcohol, especially in the evening. Although alcohol may help you fall asleep more easily, your sleep will be disturbed later by it.

11.Do not get angry or frustrated because you cannot sleep. Get out of bed, go to a different room and do something different.

12.If you find yourself looking at the clock at night turn it so you cannot see it or cover it up.

Napping

It is important to keep a regular sleep schedule, even on days off and weekends. However, if you can't get enough sleep or feel drowsy, naps as short as 20 minutes can be helpful. Naps can maintain or improve alertness, performance, and mood. Some people feel groggy or sleepier after a nap. These feelings usually go away within 1-15 minutes, while the benefits of the nap may last for many hours. The evening or night worker can take a nap to be refreshed before work.

Studies show that napping at the workplace is especially effective for workers who need to maintain a high degree of alertness, attention to detail, and who must make quick decisions. In situations where the worker is working double shifts or 24-hour shifts, naps at the workplace are even more important and useful.

*** This is part of a course I am taking online with Success University and I thought these would be helpful to share.

Posted by Chuck Carstensen on 06/15/2008 08:45 PM

Comments (15)

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Originally posted at: Isanti - Sherburne - Wright - Anoka County Minnesota Real Estate Blog: Sleeping Tips

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15 Comments on Sleeping Tips

JUN

2008

Hi Chuck, thank you for the good tips about sleeping, sometimes I can't get to sleep and I will refer to your post

I am wondering if you have kids. Naps are hard to come by with kids running around. So are late mornings and I have given up tyring to get through the night without at least one kid trying to kick me out of my bed. A good nights sleep is something I don't expect for a few years to come! I wouldn't change it for the world!

I am a true believer of the power nap. It can change the whole complexion of your day for the better. It's amazing what those 15 to 20 minutes can do! Great blog.

I love my naps. It is impossible to maintain our schedules if we are tired and worse irritable....bad!

I wish I could nap... When I had the baby, they told me to sleep when she sleeps in order to get rest... hmmm, when would anything get done if I wasn't awake when she was sleeping? It takes me forever to fall asleep, so I can't "plan" a nap, or I would just lay there frustrated.

Hi Patrick,

I do have kids and it is hard to nap with them around unless they are napping.

60 minutes just did a segment on sleep and the lack of. VERY interesting!

Can't function if I don't get enough sleep.

I believe your body adjusts.....for years I only slept 4-5 hours a night. I still can't sleep longer than this. It's like my body has a built in timer from repetition.