Sleep Better, Think Better
By Anne Marie Parish, MA, Health Educator
If you cannot remember facts, have trouble concentrating, and/or are irritable, then sleeplessness may be your problem. If you have trouble staying alert during boring or monotonous situations, such as lectures, meetings or routine work, then you are probably not getting enough quality sleep.
When you are sleep deprived you do not think as creatively or solve problems as efficiently. Every year 200,000 car crashes are attributed to fatigue. Most healthy adults need between seven and nine hours of quality sleep every 24 hours.
People who get enough sleep say they are more attentive and more productive, and they are better able to handle minor irritations.
Being sleep deprived can actually speed up the aging process. When you sleep the body has a chance to regenerate itself. Notice the posture of someone who is tired and sleepy. Their usual erect posture may start to slump.
To improve your sleep habits try these tips:
- Establish a regular schedule; try to go to sleep at the same time each night.
- Establish a bedtime routine. Try relaxing music, a warm bath, meditation, or relaxation techniques.
- Refrain from caffeine four to six hours before you sleep.
- Eat protein earlier in the day, and then eat a meatless meal in the evening.
- Do not take your worries to bed. Focus on pleasant thoughts before you sleep.
Practice these healthy new habits and in a few days you may wake-up refreshed each morning. Pleasant dreams!