Pep Talk> How to Improve your Sleep

Text by: Tanya Munshi
Psychologist Prachi Vaish suggests some basic and effective ways to boost your sleep power:
1
Rest according to a schedule
Go to bed and get up at the same time every day, including on weekends and vacation. By doing so, your circadian rhythm (internal clock) will not be disturbed.
2
Exercise
Regular exercise improves sleeping habits. Exercise between 20 to 30 minutes a day, but take care not to exercise within five hours of bedtime.
3
Don't lie awake
If you cannot fall asleep, don't lie in bed awake. Worrying about falling asleep actually keeps many people awake. Get up and do something else until you feel sleepy. For example, read something extremely boring; you'll feel sleepy in minutes.
4
Limit alcohol, nicotine, caffeine
Nicotine and caffeine are both stimulants, and should be avoided upto six hours before bedtime. Alcohol is a sedative and may appear to promote sleep. But, once the effect wears off, sleep patterns become erratic.
5
Eat and drink long before bedtime
A heavy meal before bed can cause indigestion, which can keep you up. Drinking fluids before going to bed can interrupt your rest if you need to go to the bathroom.
Try to avoid both food and fluids for at least two hours before bedtime. But a glass of warm milk or warm water with a teaspoon of honey can help if you're having trouble falling asleep.
Relax
Spending some 'down time' before bed can help you relax and sleep comes easier. Meditation, relaxation techniques and breathing techniques may all work. Relaxation could be as simple as a warm bath, or quiet reading.
6
Reserve your bedroom for two activities
Watching television, paying bills, reading a book and listening to music in the bedroom are not recommended. By doing so, you create the expectation that the bedroom is for activities other than resting. Your bedroom should be a place where you relax.
7
A word of caution
"Avoid sleeping pills; they disturb the chemical balances of the body and carry the risk of dependence," says Vaish.
8
Are you an eight-hour sleep type?
Every person is unique and so is his sleep pattern. Some people are known to be up and active with only four to five hours of sleep. Others need six to eight hours.
In case you are a four to five hour type, it is likely that the number of your NREM-REM cycles is less; that's all.
"For instance, if in eight hours of sleep there are four to five cycles, then in four to five hours of sleep there would probably be only three cycles" says Vaish.
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The bottom line
Listen to your constitution. If you are ready to kick start your day after five hours of sound sleep, so be it. But don't ever compromise those five hours. Ensure you sleep well. Then, you are sure to have a nice day.
10
Published in Rediff.com, on December 12, 2006
Link: http://in.rediff.com/getahead/2006/dec/21sleep.htm