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"You spend more time on your bed
than on any other piece of furniture in your home,
and you rely on it more for your feelings of comfort and well
being. That's why it's so
important to find the one that's right for you."
- Better Sleep Council
How well do you sleep at night? If the answer is "not
well", this questionnaire and the Better Sleep Council
(BSC) recommendations included may help you achieve a good
night's rest . Adequate sleep will improve your quality of
life and your productiveness the next day.
- Do you have a consistent sleep ritual?
The BSC recommends that you maintain a regular bed and wake
time schedule, including weekends.
Keeping the same routine each night before bed signals the
body that sleep is near and to settle down and prepare for
the night. Set a regular schedule that takes you from evening
to morning.
- Do you engage in pre-bedtime relaxation?
The BSC recommends that you establish a regular, relaxing
bedtime routine. Engaging in a relaxing, non-alerting activity
such as soaking in a bath, reading a book, or listening
to soothing music will help you sleep better. Avoid activities
that are mentally or physically stimulating that will keep
you awake.
- Do you maintain a sleep-conducive environment?
The BSC recommends that you maintain a sleep environment
that is dark, quiet, comfortable, and cool. Keep bedroom noise
to a minimum, and remove televisions,
radios, and computers from the bedroom to create an ideal,
relaxed sleep environment.
- Have you determined your personal sleep requirement?
Every person has a personal sleep requirement necessary
to be fully alert the next day. The average adult needs
7-9 hours of sleep a night. Establish your minimum sleep
requirement and try to achieve it every night.
- Do you sleep on a comfortable bed?
The BSC recommends that you evaluate your mattress to ensure
that it offers the support and comfort level you need to
get a good night's rest. A properly fitted pillow and comfortable
linens complete your bed.
Other sleep tips:
- Finish eating at least two to three hours before your
regular bedtime.
- Exercise regularly, but complete your workout two to three
hours before bed.
- Avoid nicotine.
- Avoid caffeine.
- Avoid alcohol close to bedtime.
"Sleep, it refreshes us like nothing
else. It can be occasionally elusive, almost always comforting,
and definitely essential to our survival. And although we
spend 33% of our lives asleep, we barely
give it a moment's notice....until we can't sleep. Then we
think about it to the point of obsession."
- Better Sleep Council
For more sleep information visit the Better Sleep Council
at www.bettersleep.org.
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