How to Get Enough Sleep

Sleep deprivation and deficiency has become a major public health problem in the past few years. It seems that the majority of us have too many things to do to spend the needed hours sleeping. Sometimes the effects of sleep deprivation are seen suddenly. A driver falls asleep at the wheel, a ship runs aground, or a nuclear reactor meltdown occurs. Sleepy drivers are at least as, if not more, dangerous as drunk drivers. Other times the effects of sleep deficiency are not seen for a long time so we ignore the signs and keep on going.

• • Go to bed and wake up at the same time every day.
• • Keep the same basic schedule even on weekends. A one-hour difference on weekends is okay.
• • Use the last hour before bed as quiet time. Strenuous exercise and bright artificial light (think computer and TV) will send signals to your brain to stay awake.
• • Establish a bedtime routine that includes relaxation techniques.
• • Keep your bedroom quiet, cool, and dark.
• • Spend time outside every day.
• • Be physically active for at least 30 minutes every day.
• • Avoid heavy and large meals within three hours of bedtime.
• • Avoid stimulants such as caffeine. This includes soft drinks, coffee, tea, and cocoa. The effects of one cup of coffee can last for at least eight hours.