365 ways to get a good night's sleep
October 30, 2009
Francine Kopun
FEATURE WRITER
On Sunday, most of Canada will turn back the clock one hour to standard time. It means an extra hour of sleep for everyone, and most of us can use an extra hour here and there, says Ronald Kotler, a sleep expert and co-author of a new book called 365 Ways to Get a Good Night's Sleep.
Most adults, regardless of age, need seven to nine hours of sleep each night, says Kotler, medical director of the Pennsylvania Hospital Sleep Disorders Center.
Not getting it can lead to poor work performance, traffic and industrial accidents, depression and irritability.
To help you get the sleep you need, here are a few of Kotler's tips.
Allow yourself time to prepare for bed. You do it for your children – bath, pyjamas, snack, story, sleep – you should do it for yourself. Design a bedtime schedule. It can be as perfunctory as locking the house, checking on the kids, brushing and flossing your teeth, or as elaborate as perfumed candles and a bath or sex with your partner. Remember, this doesn't count as sleep time, says Kotler.
Abandon your gadgets, unless you're playing a boring podcast or easy listening music. The one exception is the phone beside your bed, for emergencies only.
Prepare for the next day before going to bed. That way you don't have to toss and turn over whether you're going to make it out the front door on time – those winter boots, mitts, hats and lunches are lined up and ready to go.
Pay your sleep debts. Most people don't want to give up their weekends to sleep, but if you've had a week of five-hour nights, you need to catch up.
Eat a light snack before bed. Carbohydrates seem to promote sleepiness more than other types of food, while some people get the same response from a cup of soup, writes Kotler. But keep it light.
Focus on the inconsequential. Now's the time to start making lists in your head. Boring ones, like all the shoes in your closet, or the names of all your teachers since kindergarten.
Buy a decent mattress. If the mattress has lumps, tears, sags or smells funky, it's time to shop for a new one.
Separate Beds? Some new homes are built with two master bedrooms to accommodate people who want to stay together but sleep better apart, writes Kotler. For people with totally incompatible sleep schedules and habits, that may be the only way to stay together.
Don't drive. Late at night, you should be sleeping, not driving. The decreased visibility related to darkness, in combination with the inevitable drowsiness that occurs late at night, can be a fatal combination.
Don't worry if it's harder to stay up late as you age. It is common for people to want to go to bed earlier as they get older, says Kotler.
Have snoring medically evaluated. It could save your life if you are suffering from undiagnosed obstructive sleep apnea.
Copy your cat and dog. Gentle stretching before bed strengthens your abdominal muscles and spine to create a relaxed feeling.
Bend like Gumby. Bending towards the floor from the waist is another helpful exercise.
Get your B12 vitamins. Lack of B12 is associated with depression, bad temper, apathy, and psychiatric and cognitive disturbances.
Think positive. Take time every day to make a list of the things you are grateful for – like an extra hour of sleep.
Toronto Star
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