Sleep Hygiene & Wellness
Humans adapt to sleep using their internal clock; most adults will sleep 6-9 hours per night. Each person must determine his or her own sleep need. Research shows that sleep loss impairs your response time, motor activity, visual acuity, memory and attention. Lifestyle factors, behaviour and poor sleep habits can grossly disrupt sleep in otherwise healthy adults.
The sleeper will cycle through 5 different sleep stages; which are Stages 1-4 and REM sleep (Rapid Eye movement). 50-60% of the night is spent in stage 2 sleep (light stage), Stages 3-4 occur predominantly in the first half of the night (deep sleep) and REM sleep will occur approximately every 90 minutes throughout the night but will occur more frequently during the second half of the night. Naps are accepted with most people, 10-20 minutes is sufficient to feel rested, yet short enough not to interfere with nighttime sleep. If you are unable to get through the day without a nap, despite also sleeping long hours at night, you should be evaluated for a sleep disorder.
Tips for a good night sleep = Make sleep a Priority and Practice good sleep hygiene!
Practice Good Sleep Hygiene Sleep Hygiene
- Go to bed only when sleepy
- Avoid foods, beverages and medications that may contain stimulants
- Establish a good sleep environment with limited distractions (noise, light, temperature)
- Avoid alcohol and nicotine before bed
- Consume less or no caffeine
- Exercise regularly, but not within two to four hours of bedtime
- Try behavioural/relaxation techniques to assist with physical and mental relaxation
- Avoid Naps in late afternoon and evening
- Avoid heavy meals close to bedtime
- Avoid fluids before bed
- Use the bed only for sleep and intimacy (No not eat, read or watch TV in bed)
- Wake at the same time every day, regardless of when you went to sleep
- Maintain a consistent bed time
<<back to HSC News
