Ask the Sleep Expert
 The
Importance of Sleep:
Research shows that when
people don't get enough sleep, they build up what experts call a "sleep
debt." Here are some tips to help you get a better night's sleep and
improve your quality of life.
-
Avoid caffeine in the afternoon and evening. Remember, some sodas
and foods, such as chocolate, contain caffeine.
-
Exercise. However, avoid vigorous exercise before bedtime.
-
Establish a sleep routine. Go to bed and get up at about the same
time each day.
-
Avoid daytime napping. This could worsen your sleep difficulties at
night.
-
Use
your bed for sleeping. Do work-related tasks and TV-watching in
another place.
-
Don't go to bed hungry. . .or stuffed. If hunger is disturbing your
sleep, have a light snack before going to bed. Otherwise, avoid
meals and snacks within two-to-three hours before going to bed.
-
Get
up and do something relaxing until you feel sleepy. Lying in bed
worrying about being unable to sleep may make you tense and upset
rather than sleepy.
-
Be
as comfortable in bed as possible. Sleep in a bed that is
comfortable to you. If your mattress is uncomfortable, consider
purchasing a new one. Wear loose fitting night clothes that do not
restrict movement. Keep your room darkened. If outside noise is a
problem, block the noise with a steady sound, such as the hum of a
fan.
Sleep
Smarts and Performance
To tackle
the toughest mental challenges on the job or in the classroom, start with a
good night's sleep.
As many a
sleep-deprived college student can attest, you can't actually learn while
you're sleeping. But certain sleep cycles help your long-term memory file
the knowledge you acquired during the previous day.
When you
encounter new information, it is organized into networks of similar ideas
already stored in your brain, like the folders in your computer filing
system. In this way, new learning can be logically connected to information
you already possess. This is how your brain replaces, modifies, and enhances
memory. Specialists have identified the rapid eye movement (REM) or
dream-state cycle as the phase in which memory maintenance takes place. This
explains why we often seem to solve problems in our dreams. Many artists,
musicians, and scientists report that they do their most creative thinking
while they are sleeping.
The next
time you find yourself struggling to master a complicated computer
program—or squeezing a challenging evening class into your demanding
schedule—don't hit the books. Hit the hay! |
