Sleep pattern

Dear Friends,

Many of us suffer from sleep deprivation. Shifting work schedules, stress, having had extra guests in the house over the recent holidays can all affect your sleep patterns and leave you feeling tired and out of sorts. Of course, these problems can happen at any time of the year, but there are things you can do to help improve your sleep even when circumstances aren't optimal.

Your own personal sleep patterns will affect your ability to respond to disruptions or make changes; some people are night owls, while others may be early risers. Some can get by on six hours of sleep and others may need nine hours. If your work schedule doesn't fit your sleep pattern, your health and temperament can suffer. If you need to make an adjustment, do so gradually. You just need to reset you body's inner sleep clock by adjusting your bedtime in 30-minute increments every few days until you are fully on a new schedule.

If you have trouble falling sleep, regardless of any schedule changes, there are steps you can take to fall asleep faster and stay asleep longer. Avoiding alcohol or stimulants like caffeine or chocolate for at least several hours before bedtime is an important first step in getting to sleep. The same goes for exercising around your bedtime, which also energizes the body and mind, which is the last thing you need if you are trying to drop off into peaceful slumber.

Did you ever wonder why so many people love to sleep in motel rooms where they feel free to lower the temperature and pile on the blankets? There's a very good reason for this. Sleeping in a hot room or using electric blankets can cause disrupted sleep because the body requires a cooler core temperature as you fall asleep in order to promote deep sleep. If you've ever struggled to fall asleep on a hot summer night without air conditioning you will know what I am talking about.

Power naps are another solution for boosting energy levels, especially on those days when you didn't get enough sleep. A 20-minute catnap during your lunch hour (provided you have a quite place to close your eyes) or before late afternoon can make all the difference and provide you more energy and alertness than a cup of coffee or tea. And don't miss out on the opportunity to sleep in on your days off or on weekends so that you can catch up on rest. It is fun to be able to ignore the alarm clock and have a bit of a lounge every now and then.

I hope these sleep tips will help you get sound sleep no matter what your day brings. Rest is so important to your state of mind and the better rested you are, the better you can cope with things that come your way.