Sleep: Are you getting enough?
Here are some ways to determine your own optimum amount of sleep and tips on how you can get it
By Laura Bickle
For many of us it's a familiar scene: You hit the snooze button for the umpteenth time, and think to yourself, "I just need one more hour." Well, you're probably right. Many of us don't get the sleep we need and it can have a dramatic effect on how we think and feel. In fact, sleep deprivation can cause moodiness, lack of motivation, difficulty making decisions and general malaise. And sleep deprivation doesn't just occur when you pull an all-nighter - if you don't get the sleep your body requires on a consistent basis, you're not going to feel your best, it's that simple.
How Much Is Enough?
So how much sleep do you need? According to sleep experts you're getting the right amount when you are able to get up easily, stay alert throughout the day and then go to sleep easily at night. But the amount of sleep required to accomplish that varies from person to person, says psychologist Dr. Joseph De Koninck, president of the Canadian Sleep Society. "It's a bit like your height or the size of your nose, it's something that is most likely genetically determined." Everyone is different - some people feel rested after six hours while others may need 10 to feel good.
One way to find out how much sleep you need is to simply wake up at the same time every morning and go to bed when you're tired. By following your body's signals, instead of your own schedule, you'll have a good idea of how much sleep you really need. De Koninck also says that if you need an alarm clock to wake you, you probably aren't getting your ideal amount of sleep. "You're interrupting your natural sleep needs. So if you require an alarm clock you should go to bed earlier." Once you adjust the time you go to bed to suit your sleep requirements you may not need an alarm clock to wake you on weekdays.
Make It Count
But even when you've determined that say, eight hours is your magic number, those eight hours need to be quality, restful sleep. And that means having a sleep routine that works for you. The catchphrase the experts use is "sleep hygiene," which is basically a set of behaviours that gets your mind and body ready for slumber.
One of the most common causes of difficulty in getting to sleep, says De Koninck, is worry. "If you start worrying in bed," he says, "get out of bed. You shouldn't associate bedtime with trying to solve problems." Most experts agree that the bedroom should only be used for sleeping and sex. For example, if your bedroom is also your office, it may be all the more difficult to get your mind for sleep if you know that urgent report is sitting unfinished on your computer, only a few feet away.
However, says De Koninck, some people have successful routines that contradict the "sleep and sex only" edict - just like the amount of sleep you need, the routine itself varies depending on the individual. For example, some people find that reading or watching TV in bed takes their minds away from their worries and lulls them to sleep, while for others these activities have the opposite effect.
No matter your routine once you get into bed, it's important to find activities that relax you before you climb between the sheets - maybe it's doing some soothing yoga, taking a warm bath, writing in a journal or having a warm drink.
Here are some more tips for getting the sleep you need:
Don't drink caffeinated or alcoholic beverages within four to six hours of going to bed.
A light snack may help you sleep, but avoid eating a large meal.
Regular exercise helps promote sleep, but don't workout within six hours of bedtime. The energizing effects of a good workout will make if difficult to get to sleep.
Make your bedroom as quiet and dark as possible - consider buying earplugs and blackout shades. And make sure the temperature is comfortable.
Go to bed only when you're sleepy. Otherwise you'll lie in bed waiting for sleep to come and that can cause anxiety itself.
If you can't fall asleep, get up and do something quiet, such as reading a book, outside the bedroom. Go back to bed only when you feel drowsy.
Have a regular wake-up time - even on your days off.
If you must nap, sleep for less than one hour and before 3 p.m.
If worrying has been keeping you up, set aside some time earlier in the evening to think about your problems and come up with solutions. It may also help to make a to-do list so that you're not making one up in your mind while lying in bed.
Turn your clock away from your line of vision - watching the clock can elevate your stress about getting to sleep.
If you consistently have trouble sleeping, or if you feel sleepy during the day even with a reasonable amount of sleep, speak to you doctor.
Originally published in Today's Parent, April 2002. This content was current at the time of publication.
