Healthy Sleep Habits

If you're viewing life through a haze of exhaustion, you probably need to cultivate some healthy sleep habits!

If you're one of the millions of people who suffer from a sleep disorder, right now the chances of being able to get a good night's sleep may seem as unlikely as winning the lottery (and almost as enticing). But it can be done!

Our busy, over-scheduled lives are crammed with 'To-Do' lists, appointment books, calendars and obligations - and sadly sleep rarely ranks high on our list of priorities.

• Do you have a regular 'bedtime', or just fall into bed whenever you simply can't function any longer? Does the time your head hit the pillow fluctuate wildly?


• Do you get up at approximately the same time every morning, or sleep 'til noon on weekends?


• When you're in a time crunch, do you cut back on some social activities? Forego your favorite TV shows? Or lop a few hours off your night's sleep?


• Do you have a relaxing bedtime ritual, or do you just go straight from your desk (or the laundry room) to your bed?

In order to 'fire on all cylinders', the average adult needs a minimum of 7 hours of quality sleep EVERY NIGHT. 8 hours is optimum. Young children need anywhere from 10 - 13 hours a night, teens and the elderly need 9 - 10 hours.

If you regularly sleep for only 5 or 6 hours (or less), you're building up a considerable 'sleep debt' that will need to be repaid at some point. You will also be suffering from the side effects of sleep deprivation. If you've lived with this situation for any length of time, you may be totally unaware of how your lack of sleep is negatively impacting your life.

In fact you've probably forgotten what it feels like to get a good night's sleep and wake up feeling refreshed and ready to go! That's where healthy sleep habits can help.

What are healthy sleep habits anyway?

Take a look at your present sleep habits and compare them to the following list. Pick one area at a time to work on. Human beings are creatures of habit, and our bodies take time to adjust to change. So for best results make changes slowly and methodically. Once you've got one area in line with your goals, move onto the next one.

When you start replacing old, unhealthy sleep habits with a well thought-out sleep schedule, you'll find your energy, enthusiasm and zest for life grows on an almost daily basis!

• Set up a regular bedtime
  In order to get a good night sleep, your body needs the foundation of a regular bedtime. Your individual sleep requirements will then 'set' your wake up time, naturally, and getting your internal 'body clock' in step with your sleep schedule will have a big impact on the quality of your sleep. Read more.....


• Establish a bedtime routine
  No, this isn't just for kids, although the theory is the same! The habit of following a certain pattern of events/behaviors every night before bed, helps to tellyour brain and body that it's time for sleep. A soothing, pre-sleep ritual lets you slip off the stresses and worries of your daily life and ease into sleep mode. Read more.....


• Avoid activities that disrupt sleep
  Don't sabotage a good night sleep by indulging in activities that overstimulate your brain or body in the 2 - 3 hours before bed. Watching thrillers on TV (or even the 10 o'clock news!), reading a suspense novel, using the treadmill or taking part in any kind of exercise routine, checking your e-mail, having a glass of wine, a big meal or a fight with your spouse - all of these activities will pretty much guarantee you several hours of staring at the ceiling instead of enjoying sweet dreams. Read more.....

There are other simple yet healthy sleep habits that you can build into your daily routine. They may not seem small individually, but combined with the tips above, they'll give you the best chance of getting a good nights rest.

What you eat in the evening, and especially right before bed, can make a big difference to how well you sleep. Check out my Sleep Inducing Foods page to learn what to eat and what to avoid.

The day-in and day-out stresses and strains of life can take a big toll on our health, and when looking at health sleep habits it's important to realize how big a role relaxation and stress relief can play. Learn about the physical and emotional effects of stress on my Physical Effects Of Stress page, and then choose your favorite relaxation technique from my Top Ten Techniques For Relaxation page.

Another enjoyable way of reducing your stress levels is to try aromatherapy. A warm bath with relaxing Lavender oils, or a few scented candles in the bedroom can all help. See my Aromatherapy Guide to learn more.

It really is worth putting a bit of time and effort into preventing or treating stress-related problems, because left untreated they can spiral into depression, which puts you at risk of insomnia. Find out more about this connection on my Depression And Insomnia page.

Of course, change is never easy and tackling all the healthy sleep habits above will take time, patience and self-control. However, the end result will make it all worthwhile.

Cultivating healthy sleep habits will lead to better sleep, and that leads to positive changes in your daily life. You'll feel better, look better, and your quality of life will be on the upward swing. Now, that's worthwhile!

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