Sleep is essential for good health as the body uses this rest period for recovery and repair, from mental to physical. Sound regular sleep is essential for good health.
Good sleep varies from person to person. Some individuals may need more, some less. Eight hours of sleep seems to be a frequently agreed amount of sleep but it is not necessarily true for everyone. A good gauge of whether you are sleeping enough and acceptably is evaluating how you feel upon rising. Do you feel rested? Do you feel energized once you are awake? Are you able to get through your day with energy and stamina?
Problematic sleep
Waking up during the night is not necessarily a sign of sleep problems. Most people wake up occasionally during the night, particularly in response to bladder stress. However, if you are awake much of the night, this may indicate sleep issues.
I find I wake up about 3 or 4 times during the night. Often an hour or two after going to sleep and then again in response to bladder needs later in the night.
For the most part, I feel sleep is not a problem for me. I have enough energy throughout the day and do not feel fatigued until day’s end.
Minimize sleep problems
A regular sleep routine will minimize sleep issues. Studies recommend regular bedtime, preferably in the moderately early part of the evening, about 10pm. Stick with this regular bedtime hour as much as possible.
Avoid using electronic devices in the last hour before bedtime. These devices stimulate the brain and will affect your sleep adversely. Also, avoid reading before going to sleep as this too affects sleep adversely. Some people develop the habit of reading before sleeping. A better routine is to go to bed and shut off the light once you hit the pillow. No reading, no devices, no electronics.
Proper diet
A good diet is always a recommendation for good health. Sleep requires the same. Eat properly. Avoid eating within the last three hours before bedtime. Avoid drinking liquids before bedtime. Common sense is a practical guide when to avoid food and liquids before bedtime.
Bladder responses
The kidneys and bladder continue their processes during sleep. For most people, washroom breaks, 1-2 times during the night, are normal. Deviating from this norm may require evaluating your patterns of drinking liquids late in the day or early evening.
Problems falling asleep/staying asleep
Avoid sleep inducing over-the-counter sleep aids. Sleep assisting medications should be prescribed by your doctor.
If you have trouble falling asleep, there are strategies which may help you fall asleep:
- Try meditation techniques such as breath control;
- Avoid thinking about your day-to-day problems, financial problems, stress inducing problems;
- Clear your mind of troubling thoughts; think calming images…beaches, waves, seashores, snowfalling, winter scenes, etc.
- Calm the mind: stop thinking of problems you have. Rather think calming thoughts.
The final word
Whether you are getting enough sleep, enough good sleep, can be evaluated by how you feel during the day. If fatigue and low energy are constantly problematic, you may have sleep issues.
If you feel sleep is a problem for you, consult with your doctor.
