In a recent blog post about the common characteristics of groups that live well past age 100, I was reminded of how important it is to get enough good quality sleep each night.  These groups commonly slept 7.5 to 9 hours each night.  In terms of the quality of sleep, one should experience 4 to 6 sleep cycles in which each cycle consists of n-REM and REM sleep.  A cycle lasts about 90 minutes.  A disruption of the cycle can lead to feelings of sluggishness in the morning and through out the day.

Since returning from a trip to the East Coast, I’ve noticed several mornings feeling groggy after awakening from at least 8 hours of sleep.  I do tend to be a light sleeper and with 5 kitties who roam in and out of the bedroom at night and a husband that occasionally snores, I estimate that I wake up 6 times or more a night.

In an effort to get better sleep, I made a few changes.  I now close the kitties off from the bedroom at night.  Sometimes, I also wear earplugs especially when I don’t sleep well the night before.  I try never to watch TV, work on a computer and expose myself to bright lights for an hour before sleeping.  The only caffeine I drink is in the mornings.  Other good tips include:

• Keep a regular sleep schedule.
• Try to avoid napping.  If you feel tired, try to engage yourself in a stimulating activity.
• Don’t read from a backlit device at night.
• Prepare yourself for sleep an hour or more before going to bed.  This can mean taking a warm bath.  Put on PJs.  Doing simple preparations for the next day.
• Avoid drinking a lot of fluids at night.
• Avoid a big meal before going to bed.
• You may want to try several relaxation techniques if you have anxiety.   Examples include deep breathing exercises or guided meditation.
• Some supplements can also help (melatonin, tryptophan, HTP-5).  You may want to consult your nutritionist or a doctor before starting this.

Since making some key changes, I now get better quality sleep and I feel awake and energized during the day.

Have a good night’s sleep.

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