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Sleep Better with These Tips and Resources

For most people, sleep is such a natural routine that to them, there's nothing more to it than just closing their eyes and drifting off. For others though, it's not quite as simple. Some people have so much difficulty falling asleep (or staying asleep) that it affects their daily lives. If you are one of these people, then it's important to address your sleep issues immediately, as lack of sleep can have very serious consequences, including motor vehicle accidents, occupational mistakes, and more.

This article will offer tips and resources about sleeping right. Do note that since each person's system is different, not all pointers will work for everyone. The key is to experiment and get to know your sleeping patterns so that you can effectively deal with them. Additionally, if the problem persists or if you fear that you have a full-blown sleeping disorder, get in touch with a professional so you can seek medical help.

Avoid caffeine

Caffeinated drinks such as coffee, energy drinks, and sodas are known to give people a boost in their energy and alertness. And while this may have some benefit during the day or at the work place, caffeine can keep you tossing and turning all night if you have some before bed. Try to stick to one cup a day in the morning. If you really must get your coffee fix in the evening, then opt for decaf instead.

Avoid alcohol

Think that glass of wine can help you sleep better? Think again. While alcohol can make you feel woozy and prod you to go to bed, studies show that alcohol can actually cause restless sleep and can result to you having to wake up multiple times during the night. In other words, if quality sleep is what you're looking for, you won't find it at the bottom of the bottle.

Don't get too emotional in the bedroom

Avoid discussing emotional problems in the bedroom, as this can contribute to your difficulties in sleeping. Talking and thinking about heavy matters right before bed can keep you up at night, so try to keep things light when it's almost bed time.

Follow a regular sleeping schedule

Aim to hit the sheets the same time every night, even during weekends. This will help your body develop a routine and will let you rest easily. If you must change your sleep schedule, do it gradually, and give yourself ample time to adjust.

Create an ideal sleeping environment

A cluttered and disordered bedroom can have disrupting psychological effects that can curb relaxation. Try to keep your room or general sleeping area neat, uncluttered and easy on the eyes. Avoid bringing in things that don't belong in the bedroom, such as your TV, because they can distract you and keep you from getting enough sleep. In terms of room temperature, try to keep it close to 70 degrees Fahrenheit as temperatures that are too cool (54 degrees and below) or too high (75 degrees and above) can keep you from your slumber.

Resources

For more information about getting enough sleep or if you need to seek professional help, you can check out the following resources below:

Why Sleep Awareness Is Important - An article from the National Sleep Awareness Roundtable that discusses the importance of sleep

Sleep Research Society - An organization that's dedicated to "Advancing Science, Education, and Health in Sleep"

Sleep for Kids - A great website that teaches the little ones the importance of sleep

Sleep Disorders Centers - UMM - The Sleep Disorders Center of the University of Maryland Medical Center.

Sleep disorders - overview - A page from the US National Library of Medicine that discusses various sleeping disorders

How Sleep Works - A page by the National Sleep Foundation that discusses the ins and outs of sleep

How Much Sleep Do You Need? A HelpGuide.org article about sleep cycles and stages, lack of sleep, and how to get the amount of sleep that you need

How to Get Great Sleep - Sleeping Tips from Psychology Today

Insufficient Sleep Is a Public Health Epidemic - An article detailing the sleep study conducted by the Center for Disease and Control Prevention

America Academy of Sleep Medicine - A society dedicated to the study of sleep

Image credit: thejbird on Flickr