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 aving
trouble falling asleep at night or staying asleep once you doze
off? If so, you are not alone. Lack of sleep is a common woe—but
if it’s a persistent problem, it can affect your productivity (and
even your safety) during the workday. Fortunately, the solution
may lie in a simple lifestyle change. Make some adjustments in your
daily habits, and you’re likely to snooze better.
Common
Myths About Sleep
First of all, diet can make a crucial difference.
Try avoiding caffeine
in the afternoon and alcohol before bedtime (although a nightcap
may help you fall asleep faster, it makes the later stages of sleep
less restful). The timing of your meals matters, too: a heavy meal
close to bedtime isn’t good, but going to bed hungry can leave you
with midnight munchies. If you’re a smoker, you should know that
not only is nicotine a stimulant that keeps you awake, but your
body also goes through a nocturnal nicotine withdrawal that’s disruptive
to your rest.
Second, make sure your bedroom is a sleep-friendly environment.
Use blankets, air conditioning, or whatever it takes to get your
room temperature just right, and if “just right” is just impossible,
know that most sleep scientists believe a slightly cool temperature
is better than too hot. Extra light may bother you more than you
think, so use curtains, blinds or a blackout shade. And consider
using earplugs, white noise or relaxing music to keep the outside
world just that—outside. Finally, all those mattress ads on the
radio aren’t lying: an uncomfortable bed can cause a less restful
sleep.
Your day-to-day lifestyle can also affect your
nights. Regular
exercise can make you fall asleep faster and sleep better. It
also fights stress—which can ruin a good night’s sleep on its own.
Reduce your stress level, and you’re likely to sleep better. And
while you’re de-stressing, you might want to tone down that hectic
schedule as well: missing sleep during the week and then “catching
up” on the weekends is no match for a consistent bedtime throughout
the week. If you have trouble sleeping and changes in your daily
habits don’t help, talk to your doctor or a sleep specialist. Most
sleep disorders can be successfully treated.
Common
Myths About Sleep
This column was adapted from an article from Achieve
Solutions, the Web resource center provided by Children’s Employee
Assistance Program.
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