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How to recover Stolen Sleep
On Saturday 29 October 2011
Keep Track Keep a record of the time you get into bed, when you wake up and when you fall asleep (if you can recall it) to see just how much sleep you're getting. This will also help you identify patterns in your schedule that are keeping you from sound sleep. Is Eight Really Enough? Individual sleep needs are unique — some people need less sleep, some need more to feel rested. In addition to logging your total sleep, note how you feel each day. Seeing the words "productive and energized" or "exhausted and irritable" will clue you in to your magic sleep number. Individual sleep needs are unique — some people need less sleep, some need more to feel rested. In addition to logging your total sleep, note how you feel each day. Seeing the words "productive and energized" or "exhausted and irritable" will clue you in to your magic sleep number. Sleep-Only Zone When your mind associates the bed with sleep, rest comes more naturally. But activities like talking on the phone, doing work or responding to email disrupt that connection. If you reserve the bed for sleep and sex only, you'll be ready to drift off to dreamland when your head hits the pillow. When to Wake You might not need to get up at the same time every day, but your body usually wants to. If you wake up at six on Monday and nine on Tuesday, your natural rhythm gets thrown off. Your body won't know what to do on Wednesday. If your schedule allows, pick a convenient, consistent time to wake up and stick to it everyday. Cut Down on Caffeine Coffee, tea and soda are tasty ways to combat tired days after sleepless nights, but sipping caffeine too late in the day will just perpetuate the cycle by keeping you up at night. Caffeine can stay in your system up to four hours, so cut off your caffeine by early afternoon so that at night you can wind down and get to bed on time. Steer Clear of Spicy Foods Spicy or acidic food is a common nighttime heartburn trigger. Nighttime heartburn can disrupt your sleep, leaving you feeling groggy the next morning. Get Smoke-Free Zzzs If you’re a smoker, nicotine's chemical influence is taking its toll on your sleep schedule. Eventually, quitting smoking completely will help you get better rest (as well as drastically cut your risk for serious health problems!). In the meantime, remember that a cigarette, like coffee, gives you a boost so if you puff before bed, it's also keeping you up at night. Pick a place in your home to put your pack away at night, and with cigarettes out of sight, don't have any before bedtime. Time Your Workouts Staying in shape will help your metabolism, heart rate and breathing, all of which can help you get better sleep. But exercise also excites your system, which makes falling asleep difficult if you exercise too close to bedtime. While work and family schedules may make it tough to find time for fitness, if you’re having trouble sleeping, avoid working out within three hours of bedtime.
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