An Expert Take On Sleep

I know what I think about how to get a better nights sleep, but what do the experts have to say.


Let's take a look!

Improving your sleep should be at the top of your -to-do list. Sleep is critical to good health. Getting sleep is important not only to feeling good, but also in making good decisions, feeling happy and operating at peak performance.

Sleep-improving suggestions

The good news is that there are plenty of things you can do about sleep problems. Stanford University’s Dr. William C. Dement, professor of the renowned Stanford Sleep and Dreams course and founder of the Sleep Research Center at Stanford University, recommends the following:


• Maintain a regular and predictable sleep schedule.
• Get at least 15 minutes of sunlight a day. It sets your circadian rhythm for sleep cycles.
• Use your bed only for sleeping.
• Avoid nicotine, alcohol and caffeine at least four hours before going to bed.
• Don’t take naps too late in the day.
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Don’t eat a big meal close to bedtime. A light snack is a good idea if you’re hungry.
• Have a glass of milk. Dairy products contain tryptophan, a natural sleep chemical.
• Make your bedroom quiet, dark and cozy. Try sleep masks, blackout shades and earplugs to reduce outside stimulation.
• Relax in a hot bath. The subsequent drop in body temperature can cause drowsiness.
• Don’t go to bed until you’re sleepy to reduce associating bed with being awake.
• If you can’t fall asleep quickly, get up and do something boring until you’re sleepy.


Take it to the next level Sleep deficiency is a serious matter and leads to illness, weight gain and depression. If you have attempted these tips and still feel sleep-deprived, do something about it. Your doctor can help you take the next step in improving your night’s rest. You may need medication or a trip to the sleep clinic to monitor your sleep patterns.

Do I have a sleep disorder?

About 25 percent of Americans report occasional sleeping problems, with chronic sleep issues affecting about 10 percent of the population, states the National Institutes of Health. A sleep disorder is considered any issue with falling or staying asleep, unusual behavior during sleepy, or falling asleep unintentionally or at the wrong time.

There are four main categories for these sleep disorders, according the U.S. National Library of Medicine and the National Institutes of Health.

Each of the four major sleep disorders can be treated. If you suspect you may be suffering from a sleep disorder, see your doctor. Keep track of the various instances and write the information down so you can tell your doctor exactly what’s been occurring to disrupt your sleep.

Sleep Apnea 

When your breathing stops or pauses while you’re sleeping, it may be sleep apnea. Blocked breathing passages can create issues causing sleep apnea. This has the potential to become a life-threatening sleep disorder. People suffering from sleep apnea may wake up feeling not rested, with a sore throat from snoring, as well as a headache and even chest pain. Another symptom is choking or gasping for breath while sleeping.

Insomnia 

Most adults have experienced some level of insomnia in their lifetime. It’s the most common sleep disorder. Also known as sleeplessness and wakefulness, insomnia can affect your daily routine. It can cause you to feel cranky, sleepy and forgetful, and it can lead to a significant lack of focus during waking hours. It can be caused by several factors including but not limited to stress, depression, aging, certain medications or even a bedroom setting that’s not relaxing.

Restless legs 
syndrome 

Also known as RLS, restless legs syndrome usually occurs at night when you’re trying to fall asleep. RLS also can be responsible for keeping you awake at night, seriously affecting your sleep and your quality of life. About 5 million Americans suffer from moderate to severe RLS, according to the NINDS. Restless legs syndrome can make you feel as if your legs are uncomfortable with a creepy, crawling sensation. Movement can help relieve the sensations, making it difficult to stay still and relax for sleep.

Narcolepsy 

The National Institute of Neurological Disorders and Strokes defines narcolepsy as a “chronic disorder of the central nervous system characterized by the brain’s inability to control sleep-wake cycles.” If you suffer from this sleep disorder, you may experience excessive daytime sleepiness, as well as sudden loss of muscle tone and hallucinations as you’re falling asleep. Some people may experience sleep paralysis, a condition in which you can’t move at all while you’re falling asleep or waking.

Original Article Here

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Nathan says: I concur!  Probably one of my favorite lines from "Catch Me If You Can".  Yeah, so the simple fact is we need sleep, and finding the best way to get the sleep you need can be tricky at times.... So this week we'll look more into how to make it happen.

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