How To Sleep

Sleep is something most of us should spend about one third of our lives doing, but many of us spend more like a quarter or less. While there are a small number of people who function well on less than 7.5 hours of sleep, the vast majority of us function best on 7.5-8 hours per night.

If you are regularly getting less than 7.5 hours, then it could be for a variety of reasons, but you should definitely try to do something about it. There are a variety of ways you can get more sleep.

First, if there is a source of stress in your life that has you tossing and turning, you should do whatever you can to get rid of it address it. If you're in a stressful relationship then maybe you should get out of it. If your job is too stressful, maybe you should get one that's lower stress. If you're gambling on risky investments, maybe you should stop. Stress is a major cause of insomnia, so there's a good chance your sleep problem is stress related.

If your work requires you to change your waking hours a lot, then this will likely disrupt your sleep. For example, if you need to work from 9 to 5 one week and then the next week you need to work the graveyard shift, then your body won't be able to adjust and you may have trouble getting enough sleep. So if you can, make sure your working hours are regular and if possible, don't work the graveyard shift, because we naturally sleep best when there's no sunlight.

Another thing to consider is your partner. Many people have partners who snore and this can disrupt sleep. In this case, you can wear earplugs, or a more drastic solution is to sleep in another room. If there are any other noises that may interfere with your sleep, for example a loud aquarium pump, or buzzing electronics, then earplugs could do the trick.

Some people actually find a bit of noise to be soothing and it helps them sleep. This is called white noise. You can buy recordings of crickets chirping, rain fall, waterfalls, or other constant noises that can help some people sleep. There is also relaxation music for this. It's also best to have the room as dark as possible, although some people do like to have a night light on.

Another good idea to help you sleep better is to make sure you're relaxed before your head even hits the pillow. That means avoid consuming food, especially caffeine and sugar before sleeping. Avoid working or socializing before going to bed and also avoid listening to loud, or fast paced music, watching television, playing video games, or using your computer. Also try to avoid arguing and confrontation since it will get you worked up. One way to get relaxed is to take a warm bath, and get into very comfortable pajamas. Some people also find a warm cup of milk helps them. Your room should be around room temperature. If it's too cold or too hot, you'll have a hard time getting a good night's sleep.

Another factor to consider is your bed. If you're sleeping on a bed that is uncomfortable, this can prevent you from getting a good sleep. This can differ according to different people. Some people like a soft mattress, while others prefer a firm mattress. Some prefer the new memory foam mattresses, while others swear by waterbeds. It's all up to you and your partner to find a mattress you both like. Your pillows should also be comfortable and if you have allergies, make sure they're hypoallergenic, as well as any covers you're using.

Another thing that prevents people from sleeping is pain. If you suffer from chronic pain, then pain killers can provide temporary relief, but they are not a long term solution. Consult your doctor on how to relieve the pain. It could be that exercise will take care of it.

If you follow these directions, then you should be able to improve the length and quality of your sleep. This will improve your productivity, your mood, your daily functioning and the quality of your work.