Print: Quality Sleep Systems ; Rules/Tips for Healthy Sleeping

Quality Sleep Systems ; Rules/Tips for Healthy Sleeping

Written by: Martin Winkler after an overview by Prof. Riemann, Marburg, extended by Gunborg and Jacob Palme

First version: 22 Jul 2008. Latest version: 27 Aug 2008.

Abstract:
A list of simple rules to follow in order to sleep better.

Question:

Are there recommendations for healthy sleeping?

Answer:

The following recommendations regarding sleep can be considered as rules for healthy sleeping:

Do not drink anything with caffeine past lunchtime or the early afternoon (coffee, black tea, Coke and other beverages). Also smoking can make sleep more difficult.
Avoid alcohol as far as possible and do under no circumstances use it as a substitute for sleeping pills. (More info.)
Keep away from appetizers.
No large meals in the evening, but keep the blood sugar level up with a light carbohydrate meal, preferably with a low glycemic index, which will keep the blood sugar level up for a longer time. (More info about glycemic index.)
Regular physical activity is very important, but there may have to be a delay to calm down after the exercise before you go to sleep. If needed, you may nave to exercise up to two hours a day to enable good sleep.
Gradual decreasing of mental and physical activity before going to bed.
Follow a personal ritual when going to bed, at the same time each evening.
Provide a pleasant atmosphere in the bedroom, not to hot, silent, dark.
Do not look at the alarm clock or watch during the night.
If you cannot fall asleep, go up and do something else and try again some time later.
Some people finds that listening to calming sounds help them get a sleep, can be special records or boring recorded lectures.
During the night, the body's ability to fall asleep varies in a rhytm with a period of about 90 minutes. Thus, some people feel that it helps to read a not-too-exciting book until they arrive at the point in time when their body's rhytm says that it is time to sleep.

More Information

Sources, references: http://web4health.info/en/answers/source/sleep-treat-rules.htm