We live in a society where we’re expected to burn the candle at both ends, and even our best attempts at sleeping well can fail with early morning meetings, last minute projects, late night social gatherings, children who need night time attention, sleep problems, or a snoring roommate.
Benefits of a good night’s sleep:
• You will be less likely to get sick.
• You will be more likely to stay at a healthy weight.
• You can lower your risk of high blood pressure and diabetes.
• You can boost your brainpower and your mood.
• You can think more clearly and do better in school and at work.
• You can make better decisions and avoid injuries. For example, sleepy drivers cause thousands of car crashes every year.
Tips for getting a good night’s sleep:
• Avoid caffeine and nicotine close to bedtime.
• Avoid eating close to bedtime especially spicy foods.
• Try to maintain a regular bed time and wake up schedule.
• The bedroom should be dark and quiet. Studies have shown even the dim light of nightlights, T.V or computers suppressed levels of the feel good hormone melatonin.
• Sleep on a firm mattress, preferably one which is firm enough to hold your body level.
• Your pillow should be neither too high nor too low. The ideal pillow is one which supports your head so that your neck vertebrae will be level with the rest your spine.
• Avoid sleeping on two pillows; never lie on a couch with your head on the arm rest.
Sleep on your back or on your side with your legs flexed slightly, not drawn up tightly.
• Avoid sleeping on your stomach.
• Raise your head off the pillow when changing positions.