Wakeup Week: Sleep

November 16, 2009 Tips for Better Sleep:

  • Try to get at least 7 to 8 hours of sleep each night. Be sure that you are getting enough sleep. So many Americans are sleeping less than the 7-8 hours that are needed for optimal energy and health.

  • If you are sleeping 8 hours and you still feel tired, then something is wrong with the quality of your sleep. Seeing a sleep doctor is advised.

  • Keep a set sleep schedule - even on weekends. Most people feel better if they keep a set schedule, going to bed at the same time and getting up the same time.

  • Studies show that shift workers have a hard time getting enough sleep. Most only sleep about 6.5 hours.

  • Avoid nicotine, caffeine and alcohol in the evening. Alcohol disturbs the sleep and makes the sleep you get less refreshing. Try to refrain from alcohol consumption at least 3 hours before bedtime if you want to wake up and be your best and brightest.

  • Don't eat or drink large amounts before going to bed. Eating a big meal or drinking a lot of liquids will have you using the washroom all night. A small snack is o.k. (e.g. 2 to 3 crackers and some cheese).

  • Be sure that your bed partner is not disturbing you. Perhaps he/she has a sleep disorder that is impinging on your sleep quality.

  • Be sure your pets are not disturbing you.

  • Make your room cool, dark, quiet and comfortable.

  • Don't stay "plugged" in until you turn the lights out.

  • Besides sleep, Dr. Shives says people need more quiet, alone time to relax and reflect, a time without the computer, the cell phone, the TV, and video games.

    For more information, log onto www.nssleep.com

    Northshore Sleep Medicine
    3451 Church St.

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