First, what is the proper amount of sleep? Everybody is
a little different. However, there is a general consensus
that most adults need an average of about 8 hours sleep
a night. As one gets older the amount of sleep needed does
not decline but the ability to sleep for a single eight
hour period declines. No matter what your age there are
some things you can do to make sleep come a little easier.
1. Don’t Nap. You have probably heard it before
but it doesn’t hurt to say it again. If you must
nap, try to keep it to fewer than thirty minutes and do
not nap later than three in the afternoon.
2. Exercise early. Try to work out in the mornings or
early afternoon. Exercise tends to stimulate the body
and a late evening workout will make getting to sleep
more difficult.
3. Limit caffeine after three in the afternoon. We all
know that coffee has caffeine (105 mg. in a 6 ounce cup,
brewed) but don’t forget soda (40 mg.) and tea (35
mg.).
4. Keep a regular sleep schedule. Don’t sleep late
some days and get up early others if you can avoid it.
Keeping a regular schedule will help teach your body to
become sleepy at the same time each evening.
5. Relax with yoga before bed. Studies have shown yoga
to be effective against insomnia because of its relaxing
effect on both the mind and body.
6. Don’t drink alcohol before bed. Although alcohol
may help you initially doze off, the late night beer and
wine can interrupt your normal sleep patterns and cause
you to feel unrefreshed in the morning.
7. Snack on tryptophan-containing foods before bed (my
favorite method). Tryptophan is an amino acid the body
uses to make serotonin, a substance that helps you relax.
Foods high in tryptophan include turkey, milk, cheese,
tofu, soybeans, tuna, oatmeal, hazelnuts and peanut butter.
Give these tips a try and see if your sleep improves. If
you still have problems after a week or so it is best to
see your doctor. There are over 70 types of sleep disorders
and your doctor can help define your particular sleep disturbance
and get you back on track to a healthy nights slumber.
