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How much sleep is a good night’s sleep? Is it 4 hours, or six or eight, or even ten hours a night? Experts can establish guidelines to tell us how much they think we should be sleeping, but in reality the amount of sleep each person needs is as individual as our DNA. Quality is much more important when it comes to sleep. How well you sleep determines how much of it you actually need.

How do you tell how much sleep you need?

The best way to judge how much sleep you need is by paying attention to how you feel when you wake up in the morning. If you wake up refreshed and eager to face the day, then you have most likely got the amount of good quality sleep you need. If, on the other hand, you wake up feeling tired and cranky even though you’ve been sleeping for eight hours, you might want to examine the quality of your sleep. You may find that you’re not sleeping nearly as well as you think you are.

One of the best ways to determine sleep quality is to ask your sleeping partner (if you have one) for their opinion. You may not know if you talk in your sleep, have restless legs or snore, but they certainly will. And if you are keeping them awake all night, chances are they’ll be more than happy to let you know about it.

If you do suffer from physical sleep disorders, the best thing to do is talk to your family doctor or health care practitioner to arrange for a sleep test to determine exactly what’s wrong, and what to do about it.

If, however, you can rule out culprits such as sleep apnea, or restless leg syndrome, then the next place to check for sleep saboteurs is in your pre-sleep routines. There are several ways that your actions in the hours before bedtime can keep you from getting the sleep you need. For example, drinking caffeine or alcohol will keep you up at night, as will eating midnight snacks high in sugar. Other actions that stimulate the brain before sleep are watching television, playing computer games, and even some medications.

Changing your pre-sleep routine to eliminate some of these habits may improve the quality of your sleep. Replacing them with mind-calming activities such as meditation or light reading can relax your body as well, making it easier to fall asleep and stay asleep long enough to get rested.

The bottom line is that only you know what a good night’s sleep is for you. It will vary from person to person, and even from year to year as you age. Babies and growing children need much more sleep to be fully rested than adults do. Creating healthy sleep habits will go a long way toward giving you the quality sleep you need to ensure the quantity is perfect for your needs.

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Everyone has the occasional sleepless night. It’s not uncommon to have trouble sleeping the night before a job interview, for example. If, however, your sleeplessness lasts for more than a night or two, or if your life is zipping along just as you planned it and you’re still not sleeping well, you may have insomnia. And you might just be surprised by what can cause it.

One of the most frequent causes of insomnia is stress. Whether it’s transient stress from a one-time event or more persistent stress from job or family issues, it can and will play havoc with your sleep. Stress-induced insomnia breeds a vicious cycle because it adds worry about not sleeping to the original cause of the stress.

Relaxation exercises can help to overcome stress and help you sleep. Techniques such as meditation and yoga done as part of a sleep routine work to quiet both mind and body so that you are relaxed when you climb into bed.

Sleep disorders are another common cause of insomnia. This might sound strange since insomnia itself is a sleep disorder, but in many cases it is the secondary disorder caused by another, more serious, sleep disorder such as sleep apnea or restless leg syndrome.

In the case of sleep apnea, a person will actually stop breathing several times during the night. This causes them to wake up several times to restart the breathing process. It is the total effect of waking up several times during the night that causes insomnia.

Treatment for sleep apnea usually involves the use of a machine that keeps the patient’s airways open while he/she is sleeping. If you think you may have sleep apnea make sure your consult your health care practitioner.

Noise and other environmental factors will also affect how will you sleep. If you live on a busy street or have noisy neighbours (or both) you may have a hard time sleeping. One solution is to run a fan or a white noise machine to create a background noise that will drown out the external sounds.

The temperature of your bedroom can also be a cause of insomnia. If you are too hot or too cold you will have trouble falling asleep and staying asleep. Experts suggest that the optimal room temperature for sleeping is between 60 and 70 degrees F. The best way to figure out your optimum sleeping temperature is to experiment until you find the best thermostat setting for your needs.

It is possible to eliminate insomnia from your life when you are able to identify its cause. The three causes of insomnia I’ve talked about here are by no means the only ones, but are among the more common. By taking steps to get rid of stress and environmental factors, and by getting treatment for other sleep disorders you are will on your way to achieving a good night’s sleep.

(c)2007 Ruth H. Ritchie

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When you’re trying to find ways to get better sleep one of the first things to do is create healthy Sleep Habits. Proper sleeping habits will not only help you get more restful sleep at night, they will also help you be more productive and energetic during the day.

Good sleep habits don’t just start in the bedroom. In fact, one of the best habits you can develop is to limit your use of stimulants such as caffeine, chocolate, and alcohol in the hours leading up to your bedtime. Sleep experts suggest that it’s a good idea to avoid these foods and drinks for at least four to six hours before trying to sleep.

By avoiding stimulants in the evening you are giving your brain time to slow down on its own. Even little things like turning off the television and the computer an hour earlier can have a positive impact on your sleep experience.

A second way to create good sleeping habits is to develop a consistent pre-sleep routine. What you do in the hour or two before you go to bed can determine the quality of sleep you will have. The whole idea of the pre-sleep routine is to train your mind and body to expect sleep at the end of it.

A pre-sleep routine is an individual experience so there is no right way to do it. You should experiment with different ideas to find out what works best for you. Some ideas you can try include:

• a warm bath to relax
• light yoga or stretching exercises
• meditation
• 20 to 30 minutes of light reading.

Consistency is the key to a successful routine. If you do the same things every night you will begin to associate the routine with sleep and by the time you’re done you will be ready to nod off.

Creating healthy sleep habits is one of the most important ways to help yourself get better sleep. By making sure that you are as relaxed as possible when you get into bed, you are taking the first step toward getting a .

 

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