Napping - Should You Have a Daytime Sleep?

Taking a nap during the day is often considered a sign of laziness, but recent research suggests that a short nap can improve productivity and boost alertness. Napping may help lower the risk of heart attacks, strokes and weight gain.

When and How Long Should I Take a Nap For?

The best time to take a nap is in the early afternoon, when most people naturally become drowsy. A short 20 minute nap will improve your concentration, mood, improve your memory and enhance your long term memory, for remembering facts. Try not to nap for longer than 45 minutes, as you may go into slow-wave sleep, which can make you feel groggy when waking up. Avoid late afternoon naps as this could affect your nightime sleep routine.

Tips for Getting the Perfect Afternoon Nap.

• Avoid drinks with caffeine and foods that are high in fat or sugar.
• Find a quiet and comfortable place, where you can lie down.
• Darken the room if possible or use eyeshades.
• Cover yourself with a blanket, as your body temperature drops when you fall asleep.
• Set your alarm clock so you have the correct time for your nap.

Sleep Deprivation - How to Recover your Sleep Debt

Most adults need around 7 and a half to 9 hours sleep a night to function throughout the day. If you're getting less sleep than your body needs, then you'll have a sleep debt. Many people don't even realise they are not getting enough sleep - listen to your body during the day. If you are tired, drowsy, lack energy, and need to take naps in the afternoon, you are probably suffering from sleep deprivation.

How to Recover your Sleep Debt.

Sleeping in at weekends won't be enough to recover from chronic sleep deprivation. But if you have only lost a few hours, then getting an extra one or two hours per night will recover your sleep debt.

Here are a few tips to help recover your sleep debt.

• Keep to a sleep schedule - try to go to bed at a regular time each night, and get up at the same time.
• Plan your nights sleep, so that you get around 8 hours sleep.
• Don't cut back on sleep just to get other tasks done.
• Wind down an hour before bed, have a warm bath, read a book, have a warm milky drink - turn off the TV and computer, as these act as stimulants.
• If you have some time off from work, or you're not following your usual daily routine, take some time out to get more sleep each night. Don't use an alarm clock, just sleep until you wake up. This will eventually help you to recover from long term sleep debt.

Using White Noise cds to Improve Your Sleep

White noise cds are a cheaper alternative to white noise machines. You can buy cds with calming sounds of the rolling ocean, restful rain, the wind blowing through the trees, or sounds of nature are just a few of the cds which are available.

White noise cds work by masking any external noises, such as traffic nearby or noisy neighbours. They create sound waves that help to soothe your mind and body, which help you to have a peaceful night's sleep. They are very effective as a sleep aid for insomnia, but can also be used if you are travelling or staying in hotels, when unfamiliar noises can stop you from sleeping.

Most white noise cds run on a continuous loop, so just set your cd player on repeat, and it will play through the night.

An excellent cd to try is SOUNDS OF EARTH: RAIN IN THE COUNTRY, (please see picture to the right). This cd is just pure sounds of rain, with no other noises, such as birds chirping. If you want softer rain, just turn the volume down, or turn it up for louder rain sounds. Comforting sounds such as rain can often bring back good memories of childhood or other happy times in a persons life - and so help to promote sleep.

How to Sleep Better Using White Noise

If you are disturbed by peripheral noise, such as barking dogs, traffic on a nearby road or noisy neighbours, you may find using white noise to block out these can help.

What is White Noise?

White noise uses all the sound frequencies that are within the range of human hearing. It is like the sound of ocean waves, the wind blowing through trees, or gentle sounds of a waterfall. It’s similar to the color white being produced from a combination of all other colors, which may be why they call it white noise. The “noise” is random, meaning it doesn’t have rhyme or reason unless it’s manipulated.

It doesn’t follow a pattern like normal sound does. Rather, it’s mixed up and in constant transformation, creating the “swooshing” effect that our ears absorb. According to experts, the reason why white noise is so soothing is because the masking effect produced covers all other sounds – from high to low pitches.

How White Noise Can Help to Sleep Better.

White noise works by masking other external sounds. White noise cds play continuous sounds, that overide noises such as traffic. This in turn relaxes your mind and body, and helps promote sleep.

There are many types of white noise cds available, such as gentle rain on a windowpane or the evening sounds of nature. Just set your cd or mp3 player on repeat, to help you sleep through the night, without being disturbed.

Other forms of white noise you can use are an electric fan, a special sound machine or just set your radio between stations, to get a consistent sound.

How to Create a Sleep Friendly Environment

Improving your sleeping environment can make a big difference to getting a better night's sleep. Your bedroom needs to be a haven for slumber. If you take your work to bed with you or watch TV, your body doesn't wind down properly before sleep, and you will find it more difficult to fall asleep.

• Start by keeping the temperature down in the bedroom. A cool environment is best for sleeping, with plenty of ventilation. If you're too hot or cold this will keep you awake. Make the room as dark as possible with blackout blinds or heavy curtains to block light from the windows.
• Avoid having TV's and computers in your bedroom.
• Make your bedroom quiet. It can be difficult to block out noise from traffic, other people in the house or dogs barking. If you can't avoid these distractions, you could try a fan, using static from a radio or white-noise cds.
• Make sure your mattress and pillows are comfortable. If you're waking up with backache or a sore stiff neck, you may need to change your bedding. Mattresses only last about 10 years and pillows need changing when they lose their shape.
• Don't take work to bed with you.

Insomnia Help

Symptoms of Insomnia.

Getting a good night's sleep every night is very important, as it helps to repair and recharge your body for the next day. Getting enough sleep isn't just about how much sleep you get, but the quality of it too. This helps to keep you healthy and function properly during the day.

Symptoms of Insomnia include -

• Unable to get to sleep when you go to bed.
• Waking up in the night, and having problems getting back to sleep.
• Waking up feeling tired, even though you feel as if you've had a good night's sleep.
• Any kind of disruption to your sleep patterns, that are not normal for you.

Many people suffer from occasional insomnia, which is often related to a situation in your life, such as stress, depression, health problems etc. which can usually be resolved by dealing with the core issue.

You may be suffering from insomnia due to things like eating heavy meals late at night, to much caffeine or alcohol, shift work, bedroom enviroment or traffic nearby. These problems can be resolved by making changes to your lifestyle.

Read more in my next post about easy self-help ways to treat insomnia.

How to Treat Insomnia

Why Can't I Get to Sleep?

Sometimes you feel really tired before going to bed, but when you actually try to fall asleep, you just can't get to sleep. If this happens regularly you may be suffering from insomnia.

Many sleep problems can be related to things like stress or medical conditions. Below is a list of some problems that could be causing your sleep problems -

• Depression or anxiety - you may find your mind just doesn't seem to shut down and relax.
• Medical conditions such as restless leg syndrome, back ache or breathing problems.
• Indigestion and acid reflux.
• Stressful situations at work, illness or loss of someone in the family.

First Steps to Getting a Good Night's Sleep.

The first step to treating insomnia and improving your sleeping patterns, is to have a sleep schedule. It is essential to go to bed and get up in the morning at the same time - even at weekends. If you do this your body will regain it's natural sleep cycle - it will reset your internal body clock.

About an hour before going to bed start to slow down and relax. Turn off the TV and internet as this stimulates your mind. Have a warm bath, then relax with a good book or listen to some soft music or relaxation cd. This will give your body a cue to wind down, and get ready for sleep.

Try to go to bed  at your scheduled time each night, even at weekends if you can. Once you're in bed, keep the lights low, and think about relaxation. Visualise yourself in a relaxing place, such as an exotic beach laying under the palms trees.

As you are resetting the sleep cycle and find yourself getting tired too early, increase your light exposure. Go outdoors in the sunshine or turn up the light in the room. The body responds to light and dark cues for sleep.