Rx for a Good Night's Sleep

For millions of people, a good night's sleep is a luxury. Today's society is constantly on the go -- trying to work, making time for family and getting housework done. These tasks take up most of our day and we sometimes sacrifice sleep. But cutting sleep time can have long-term physical and emotion consequences.

People require different amounts of sleep. Some need a full eight hours worth while others function quite well on just five or six hours. In general, adults need about seven to eight hours and teenagers require about nine hours of sleep each day. Infants need the most -- about 16 hours a day.

Lack of sleep causes accidents on the road and in the workplace. Sleep deprivation is responsible for an estimated 100,000 car accidents and 1,500 fatalities every year, according to the National Highway Traffic Safety Administration.

Sleep deprivation is also linked to a variety of physical and mental health problems including heart disease, diabetes, obesity and depression.

For some people, going to sleep or staying asleep may be difficult. Stress, medications, a sick or newborn baby or a lumpy mattress are among the many reasons.

Opinions on what best helps a person sleep vary, largely because not everyone will respond the same way. What helps one person sleep may keep someone else awake. Keep that in mind as try these tips that may help you fall asleep and snooze through the night:

Avoid large, heavy meals within two to four hours of bedtime. This can cause indigestion or other stomach upset which may prevent you from sleeping.

Avoid long naps during your waking hours. Do you find yourself lying awake at night if you've had a nap earlier in the day? If so, try to skip the nap. If you find yourself feeling tired, "power naps" are a way to refresh and re-energize ourselves, but they should be limited to 15 to 30 minutes.

Caffeine and alcohol intake should be limited several hours prior to bedtime. Don't be fooled by the sedative effect alcohol has when you first drink it. After a while it can disrupt your sleeping pattern, waking you in the middle of the night. The effects of caffeine can also last longer than you expect. Try to limit your lattes and cocktails after 5 p.m. For children, this means chocolate, cola beverages and some power drinks should be avoided before bedtime.

Check your bed. Is it big enough? Is the mattress comfortable and does it provide support? When purchasing sheets, choose soft cotton brands and take a look at your pillow to see that it supports your head and neck adequately.

How is the temperature in the bedroom? If it is too hot or too cold it can interfere with sleep. During the summertime, choose sleep wear that is light. In the winter months, always have an extra blanket at the foot of your bed. If you share your bed, try to work out a compromise temperature or arrangement that helps you both sleep.

Exercising can stimulate your body and mind. For some people, exercise can help them sleep, for others, it keeps them awake. If you're in the latter group be sure to exercise in the morning or afternoon. If you wait until the early to mid evening to exercise, you may wake your body up!

If you wake up in the middle of the night, try picturing yourself in calm scenery. If this doesn't work, try a light snack (don't overdo it!) to help you fall asleep.

Keep a regular schedule for waking and falling asleep. Do not stray from this routine on your days off from school or work. This will throw your body off schedule. Do not oversleep when you've missed sleep the night before, a 20-minute power nap (the following day) is usually sufficient for missed sleep.

Monitor your smoking and use of medications and herbal supplements. Nicotine and some prescription and over-the-counter medicines can disrupt sleep patterns. Quitting smoking has health benefits that also go far beyond better sleep. Speak with your physician for alternatives if you feel something you're taking is interfering with your sleep.

New moms and dads are often sleep-deprived from newborns and infants waking in the middle of the night. This may be something that lasts anywhere from one month to one year. Experts recommend two power naps each day to help your body adjust to the lost sleep. In this case, power naps should not exceed 30 minutes.

Release stress that has built up during the day by listening to soft music, an inspirational speaker or relaxation CD while soaking in a warm bath. Try this about an hour before your anticipated bed time.

Try to focus on relaxing and cheerful thoughts and away from your daily stressors. You may be the type to replay your day or anticipate the next day. These anxiety-causing habits can keep you up all night. If you have something you want to remember for the following day, jot it down.

And if sleep problems persist over a long period of time, consult with your physician. Keep all your yearly appointments for physical examinations.

Looking for more tips for a good night's rest? Join the discussion at the Insomnia and Sleep Problems Message Board.