Are You Sick, Or Are You Tired, Part 2

We covered a lot of information regarding sleep deprivation in the last post. So, how do you know if this applies to you? The easiest way to measure your sleep debt is to measure your daytime sleepiness according to the Epworth Sleepiness Scale. You can take that short test here. If your score indicates a moderate sleep debt or worse, the following steps to better sleep hygiene may be for you.

1. Use the bed only for sleeping and intimate relationships. No watching television, doing paperwork, eating or other activities.

2. Keep a regular bedtime and wake time, even on the weekends. Staying up late and sleeping in on the weekends only sets you up for a tired workweek.

3. Get the right amount of sleep for you. Most adults need about eight hours, although some feel rested after six and some require nine. After figuring out your ideal, keep it consistent. If after going to bed you cannot fall asleep, leave the bedroom and do something boring until you are tired enough to go back to bed.

4. Avoid naps. Unless you work shift work and need to grab sleep whenever you can, try to get your eight hours consecutively. Napping only disrupts the sleep cycle and hinders a good night’s sleep.

5. Avoid alcohol, nicotine and caffeine at least four hours before bed. Although the most common drug used of Americans to induce sleep, alcohol only disrupts the cycles of sleep during the night.

6. Take your exercise in the late afternoon. The body temperature falls about five to six hours after exercise thereby inducing sleep. Exercise also leads to better stages three and four deep sleep. Avoid exercise, however, within four hours of bedtime, as it will disrupt your sleep.

7. Establish a relaxing bedtime ritual. A warm bath, peaceful music, deep breathing exercises, prayer, or reading are good choices of pre-bedtime activities. Watching television is not.

8. Keep the bedroom as quiet and dark as possible. Use a “white” noise device if needed.

9. Eat meals on a regular schedule. Light suppers five hours before bed are best. Do not go to bed hungry but avoid heavy bedtime snacks. Digestion increases body temperature and interrupts the body cooling required for sleep induction.

10. Avoid habitual use of sleep medication. Sleep medications, whether prescribed or over the counter, are for temporary use. It is better to retrain your body using the methods described. If a sleep aid is required, try a natural or herbal preparation.

I hope you’ve benefited from my story. Let me know if this information was helpful. I’d love to hear your story.

Blessings,