Today, soceity is getting up to 25% less sleep than it did just 100 years ago. In 1906 people were averaging 9.5 hours of sleep per night and in 2008 they were averaging 6.9. That’s 119 nights of lost sleep every year. On any given night 1/3 of the population sleeps poorly. How much is this affecting our nation’s health? Inadequate sleep impairs your memory, increases your risk-taking, increases your chance of attention lapses, reduces learning ability, decreases vocabulary, lowers motivation, impairs problem solving, leads to emotional instability, and depression. Health problems associated with decreased sleep include headaches, increased hunger, aches/pains, chills, increased cancer risk, hypertension, increased risk of diabetes, obesity, stroke, arrhythmias, premature aging, etc. 56 million sleep aid prescriptions were written last year. 10-20% of the population regularly uses over-the-counter aid(Tylenol PM, etc.). Here are some guidelines that will help you sleep better.

Rule #1: Get enough sleep. Studies show that the average person needs about 8 hours and 20 minutes of sleep.

Rule #2: Keep a regular sleep schedule 7 days a week.

Rule #3: If you nap, nap strategically: To get the most out of your nap you should either take a “power nap” which is less than 30 minutes or take a longer nap that lasts at least 90 minutes. The reason for this is how your sleep cycles work; early afternoon is the best time for a nap.

Rule #4: Wind down. 65% of sleep loss is due to stress! Make a to-do list, avoid strenuous physical activity at least 2 hours before bedtime, take a warm bath, and have a sleep routine.

Rule #5: Eat right. Try not to eat two hours before bedtime. Carbohydrates are what you should be eating at night, because it takes your body about 2 hours to burn carbohydrate energy.

Rule #6: Limit caffeine intake. Caffeine raises blood pressure, heart rate, blood sugars, and adrenaline. It causes muscles to tighten and blocks adenosine receptors(they help your body relax). The result is anti-sleep. Nicotine has many of the same effects as caffeine. Many people assume that alcohol can help them sleep. This is only partially true. Alcohol will initially promote sleep and make you tired, but it causes sleep cycle fragmentation. While you may sleep for 10 hours after a night out on the town, the sleep fragmentation is why you still feel tired the next day.

Rule #7: Exercise regularly(but not near bedtime). Exercise improves heart and lung efficiency and it lowers blood pressure and stress levels. It also promotes deep delta sleep.

Rule #8: Perfect the sleeping environment. The best sleeping temperature is 65 degrees and the best humidity is 65%. Noise needs to be at a consistent level, sleeping with radio static or a fan on is great. Melatonin, the sleep hormone, is released in darkness, so your bedroom should be as light tight as possible.

Rule #9: Know Your Position. Sleeping on your side or back are the best sleeping positions. Always avoid sleeping on your stomach. The proper pillow can help you sleep through the night and avoid soreness in the morning. If you sleep on your side make sure your neck is in a straight line with the rest of your spine. A pillow between your knees is great for knee and low back pain. If you sleep on your back, have support for your cervical curve.

Rule #10: Have the best sleep surface. What people consider the best sleep surface is going to differ from person to person. Some people will like foam mattresses, some air, and some spring beds. There is no right or wrong, whatever bed makes you feel great in the morning is your best choice. If your looking for a new mattress, try some out before you buy. Lay on them in the stores. If you stay in a hotel and have a great night sleep, look at the mattress and see what brand it is. Questions such as what type of pillow should you should have, what should I take before I go to bed, why does my husband/wife snore, why are headaches keeping me up at night, why does my arm fall asleep at night, and etc. are all best answered by your doctor.

These 10 rules are a great way to a better nights sleep.