Friday, October 19, 2007

Five Fantastic Facts That Can Help You To Have A Good Night's Sleep


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By Suzanne Holman

Have you ever been lying in bed, unable to sleep as you anticipate the followingday?


September brings memories back to me of experiences throughout many years ofschool.

Were you at all like me, lying awake the night before the first day of
school,wondering who would be in my class, who would be my teacher, and whether myoutfit was the right one? These are big issues to a child about to start a newyear of school.

What issues keep you awake at night now? Do you have problems that you findyourself trying to solve during the night? Many people struggle with sleep mostof all on Sunday nights as they think about starting the new week. If you havethings on your mind at bedtime, take a little time to write down your thoughtsbefore sleeping. Even keep a notepad near your bed so that you can write a fewnotes if something occurs to you while lying in bed. Moving your thoughts fromyour brain to paper can help to put your mind at ease.

If you are having problems having peaceful sleep for any reason, it can havenegative effects on many parts of your life and your physical and mental health.


Taking some precautions can make all the difference.

Keep Bedroom Only For S & SYes, S & S.


That stands for sleep and sex. Experts tell us that when we doanything else in the bedroom, it can lead to sleep problems. Forget aboutworking in the bedroom. Use your computer and watch TV in other parts of thehouse.

Schedule

Having a consistent sleeping and waking schedule can help your body develop aregular sleep cycle. When we sleep in on the weekends, it can disrupt this cycleand cause insomnia. Getting up early on Monday morning can also be moredifficult because you have reset your sleep cycle for a later wake up time.


Daylight Bright Light

Our sleep patterns of feeling sleepy at night and awake during the day areregulated by light and darkness. Strong light, like bright outdoor light is themost powerful regulator of our biological clock. Even on a cloudy day, outsidelight is brighter than indoor light.

This sunlight helps our internal biological clock to reset each day. Sleepexperts for anyone having problems falling asleep recommend an hour of morningsunlight.


Room Temperature


Sleep researchers disagree on what the optimal temperatures are for best sleep.What is most important is that the temperature is comfortable for you.Generally, a slightly cool room is best. This mimics what happens inside thebody as our internal temperature drops during the night to its lowest level.This is usually about four hours after sleep begins. A hot sleeping environmentcan lead to more wake time and lighter sleep.

Exercise


Exercising 20 to 30 minutes a day often can help people sleep better. Workingout too close to bedtime may interfere with sleep. Try to get your exerciseabout 5 to 6 hours before going to bed.


These are all pretty simple actions to take to insure a good night's sleep. Ifyou are still having problems sleeping, you may need to consult a sleep expertto see if you have a sleep disorder that may be keeping you awake.

If there are concerns on your mind that are hindering your productivity, it mayhelp to get some support. Suzanne Holman is your productivity coach, located at http://www.exuberantproductivity.com./ Visit the site for free resourcesincluding a strategy session to get you started!



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