Secrets of a Good Night's Sleep

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Simple ways to relax and rest easy

Sleep is an important time of restoration for both physical and mental health. Unfortunately, those critical hours are not so rejuvenating for the approximately half of Americans who report chronic sleeping problems. But just as your body can learn bad sleep habits, it can also learn good ones. Here are some ideas.

Cooperate with your body clock
Your 24-hour "body clock," or circadian rhythm, is a key to deep, sound sleep. The body clock function of your brain determines your times for sleep and waking by affecting your body temperature and by the daily release of certain hormones that affect alertness. You can enlist its aid by following some simple steps.

First, choose a bedtime and an awakening time that fit your lifestyle and temperament. Make sure you're realistically allowing yourself enough hours of sleep, since this will become your daily routine. As much as possible, stay with the same hours of sleep each night. Within two weeks, your body clock will be aligned with your new sleep and awakening times. Particularly in the beginning, follow the same sleep time routine even on days off from your normal responsibilities. Having a regular awakening time is particularly key in setting your body's clock; get up then no matter how poorly you've slept. It's best not to take naps during the day even if you are sleepy. You'll find that you'll be less ready for sleep at bedtime if you nap.

Since your body keys on a decline in your body temperature for starting sleep, avoid hot baths and vigorous exercise within three hours of your bedtime. We do recommend regular exercise, but try to get it earlier in the day.

To take advantage of your brain's own sleep-inducing chemical, melatonin, get some bright light exposure each day soon after awakening. This will decrease your brain's melatonin levels early in the day. With less melatonin you'll be more awake and alert. We recommend 30 to 45 minutes of light exposure as early in the day as possible. In the evening, as you approach bedtime, keep room lights low so your melatonin levels will increase and help ready you for sleep.

Prepare Your Body for Deep, Natural Sleep
Avoid stimulating drugs, including caffeine and nicotine, within six hours of bedtime. If you must take a prescription drug, such as a stimulating asthma inhaler, use it as far away from bedtime as possible. If you are a woman awakened by hot flashes, you may want to discuss hormone replacement therapy with your doctor. If pain is awakening you, try taking a bedtime dose of a mild pain reliever -- just make sure it doesn't contain caffeine. We also suggest that you not use any alcohol or other recreational drugs within six hours of bedtime because they may cause disturbed sleep patterns. Both marijuana and alcohol, for example, can predispose you to anxiety or depression, which in turn may result in a sleep problem.

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