Do you feel jaded at work? Are you forever craving that 'extra hour' in bed? Browse through these expert tips for the answer to your sleep problems.
Determine your personal sleep quotient (PSQ)
Pick a bedtime when you're likely to fall asleep quickly, and make sure it's at least eight hours before you need to get up.
Keep a consistent sleep time and wake time
Go to bed at the same time every night and wake up naturally at the same time every morning, including weekends.
Give yourself time to wake up
Even with adequate rest, don't expect to wake up bright-eyed and bushy-tailed, as the cliche goes.
Get sleep in one continuous block
Sometimes it's impossible, we know.
Make up for lost sleep as soon as possible
Every two hours of wakefulness requires a repayment of one hour of sleep.
Try napping to pay back your 'sleep debt'
When sleep is curtailed at night, a nap can be a stopgap measure to get through the day.
Buzz off: avoid caffeine after 2 pm
It's the magic bullet that allows 'sleepy you' to make it through the day - the most widely used drug in the world.
Last call: avoid alcohol three hours before bed
Many people believe that a nightcap facilitates sleep, but that's a tired old wives' tale. Alcohol is not a sedative.
Butt out: quit smoking for instant rest
Nicotine is an even stronger stimulant than caffeine. It makes it hard to fall asleep and maintain sleep.
Exercise between 5 and 7 pm
Exercise raises endorphin levels to deepen sleep and make it more efficient and restful.
Cool off: set the thermostat at 65 degrees
This is the ideal sleeping temperature. If you're used to it being sauna-like, reduce the temperature gradually.
Dim the lights: use 45-watt to 65-watt bulbs
Light is one of the most powerful cues for initiating and maintaining wakefulness.
Lull your eyes to sleep
Use a small lamp with a dimmer for reading in bed. Gradually lowering the brightness will fatigue your eyes and promote drowsiness.
Shut out the light
Once the lights are out, make sure your bedroom is as dark as possible. If city lights are shining through a curtain or shade, try blackout drapes.
Cover the clock
Even the LED digits on your alarm clock have enough luminosity to get through your thin eyelids and disrupt your sleep.
Neutralise the noise
Even noise as low as 60 decibels, the level of a normal conversation, can stimulate your nervous system. And any sudden or loud sound can put your brain on alert.
Stop his snoring
If you have a partner who snores, try using earplugs or investing in noise-cancelling headphones.
Design a bedroom
Choose muted colors such as neutrals or light pastels for walls and bedding.
A light blue ceiling has been found to be soothing.
De-clutter your bedroom
Leave toiletries in the bathroom. Clear off that bureau. Get rid of all those magazines and books on the nighttable.
Replace your mattress
Because dust mites will double the weight of your mattress, you should invest in a new one every 10 years.
Dress for rest - or wear nothing at all
Soft, loose-fitting, breathable garments are ideal.
Pick a perfect pillow
Make sure it's firm enough to support your head and neck and maintain your spine's normal curve.
Go shopping for sheets
Picking great bed linens should start with the feel. Don't pay too much attention to the thread count.
Eject the electronics
Create an 'information-free' zone. That means no computers, TVs, iPads, iPods or Blackberrys in the bedroom.
Wind down from the day
A pre-sleep routine is key to a good night's sleep. Your body needs a buffer between the day's stress and the night's rest.
Protect your privacy
Keep kids out of your bed. If you have young children, don't let them develop the sleep-disrupting habit of crawling into your bed on a regular basis.
Take a break
If you toss and turn, get out of bed! Whenever restlessness persists for more than 15 minutes, go to another room.
Stretch for sleep
Stress is the number one cause of insomnia.
Yoga poses can help your mind relax, help you let go of worry and slip into a deep slumber.
Lose weight while lying down
Staying in bed longer can actually keep you from gaining weight!
Build your brainpower with sleep
Are you looking for a promotion? Learning a new skill? Studying for a test? Struggling with a problem?
