Improving Your Sleep

Of all that has been said, studied and reported about sleep, scientists still cannot easily determine how much sleep is necessary for a specific individual. But they have determined that as common rule adults need six to eight hours of sleep a day.

Out of the 24 hrs that we have each day, eight hours is for work, another eight is supposed to be for “play” and the last eight for sleep. We do tend to cheat a bit here and there nowadays by putting in more necessary hours of work and stealing off a tad of our “play” and sleep time.

Improving ways in how to sleep better is on everyone’s mind consciously or unconsciously, whether you´re aware of it or not. If you believe that you are not sleeping well then as a starter, you can always keep a diary of your sleeping patterns for at least 15 to 30 days. Note the time you got into bed and when you got up.

Always avoid the sleeping pills. On a long-term basis, they are ineffective and sometimes hazardous. And when taken in regularly, they may create a drug hangover felling the next day and increase overall fatigue!

Find for yourself what is best for you on how to sleep better.

Take a bath, read a book from your favorite author, have a nightcap or better yet: have sex.

Don´t do any late night exercises and leave work at work. Avoid the arguments before bed time; it can cause you some tension and to your better half as well.

If you feel dynamic and alert shortly after you wake up, the average sleep time during that period is probably the amount you just need. Then establish a regular bedtime and wakeup plan and stick to it even on weekends and holidays. Yes, it feels so good that extra hour or two of sleep on the weekends, but maybe, that is just it, why you have the Monday morning Blues!

People think on ways on how to sleep better or getting a full nights rest by trying to make up for loss of sleep one night by sleeping more the next. That is not going to work that way!

Having the normal amount of sleep the next night compensates for the loss without varying our regular sleep pattern.

Our body´s sleeping patterns tend to change gradually as we slowly grow old.

Sleep deprivation of two or three hours does not severely affect one´s performance, if only on occasion.

Cat naps on the middle of the day are nice but avoid them. Cat naps to compensate for lack of sleep the previous night should also be avoided. Take them only if you do it regularly and feel revitalized, instead of groggy as you wake, after a cat nap.

You should keep in mind that if you dream during a catnap, it is likely to setback sleep that evening or to cause sleeplessness.

If your quest on how to sleep better is not quickly evident in your tracking log after a month, see a physician, many emotional and bodily disorders express themselves as sleep disturbances.

Don’t attempt to reduce the full amount of sleep you need. Cautiously researched evidence from monitoring subjects in sleep laboratories indicates these patterns are not only ineffective but unhealthy.

How many hours do you sleep on average a night?

  • 4 to 6 hrs
  • 6 to 8 hrs
  • 8 to 10 hrs
  • > 10 hrs
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Comments 2 comments

Movie Master profile image

Movie Master 5 years ago from United Kingdom

Hi Nelson, I always like to read my book for about an hour when I go to bed, I find it really relaxes my mind and helps me sleep. Eating late at night is a big No, no for me! great hub, voted up


nelson soares profile image

nelson soares 5 years ago from Sunny Algarve Author

Thanks for the read Movie Master!

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