If you are thinking about the question how to go to sleep quickly, then it is good to identify the causes that are keeping you awake. Sleep is very important in our life. On an average, a person should have 7 to 8 hours of sleep every night. Having a good night sleep will result in healthy life. Sleeplessness will result in fatigue, irritability, daytime drowsiness, lack of concentration at work, obesity, illness, and many more things.

Factors Causing Sleepless Nights

There are many things that might be causing sleepless nights. Emotional factors are one of the main causes. Factors like depression, stress, and anxiety will keep you awake whole night. Your addictions like cigarette smoking, alcohol consumption, and coffee can keep you awake. Cigarette smoking and coffee make your mind active, in turn leading to sleeplessness. You might be wondering, alcohol intake makes a person sleepy, then how come this can lead to sleeplessness. Yeah, it is true that alcohol intake makes a person sleepy, but it is only for the first half of your sleep. With the consumption of alcohol, during the second half of the sleep, the mind will be completely awake and results in sleepless nights. Some medical conditions and medications will also result in sleeplessness. Now that we have the causes for the factors, which are making us to think about the question how to go to sleep quickly. Let’s find some answers for this question.

Techniques That Can Help You With Regards To “How To Go To Sleep Quickly?”

Your bedroom plays a vital role with regards to your sleep. Changing your bedroom environment will help you lot in having good night sleep. Bedroom is meant for relaxing and sleeping. Make sure that you are maintaining the right room temperature and ventilation in the bedroom. Try to remove all the things that make distracting noises in your bedroom. Try to remove your computer, television, and stereo from your bedroom, as these things have a major affect on your sleep. You can have a stereo in your room, only while playing some soothing music. Make sure that the bed-light in the room is not much bright. Have a comfortable mattress and pillow; so that you can have a comfortable good night sleep. Maintain a regular time for going to bed.

Include exercise in your daily routine. Avoid food consumption at least three hours before going to sleep. Have bath with warm water, before going to sleep. This will relax your mind and body, thereby, helping you to sleep quickly. If it is some medical condition, which is keeping you awake, then it is best to take the advice of your medical petitioner, who is treating your illness. These are some of the natural and simple techniques that can help you with question “How to go to sleep quickly?”

Lack of sleep has been associated with a number of health problems, including diabetes, cardiovascular disease and depression.

Furthermore, being drowsy is a contributor to many injuries, including motor vehicle accidents.

For most adults, eight hours of sleep is ideal. Young people need even more. The National Sleep Foundation recommends 10 to 11 hours of sleep each day for school-age children, including naps.

If this seems like a lot to you, you aren’t alone. It is estimated that 25 percent of Americans don’t get enough sleep.

So what should you do if you aren’t getting enough sleep, or if you’re having trouble sleeping? You could try counting sheep, but the CDC has the following tips:

1. Go to bed at the same time each night and rise at the same time each morning.
2. Make sure your bedroom is a quiet, dark and relaxing environment, which is neither too hot nor too cold.
3. Make sure your bed is comfortable and use it only for sleeping and not for other activities, such as reading, watching TV or listening to music. Remove TVs, computers and other “gadgets” from the bedroom.
4. Physical activity may help promote sleep, but not within a few hours of bedtime.
5. Avoid large meals before bedtime.

If you still are having trouble sleeping, it may be time to talk with your physician and see if there could be another reason why you are unable to sleep. Some medical conditions, such as insomnia and sleep apnea, could be the reason behind your restless nights.

Lack of sleep can affect your mood and your ability to function during the day. If you find yourself tired or drowsy, try adjusting your schedule to make more time for sleep. Sleep is an important part of good health, and you deserve to get a good night’s rest.

Source: Cortney Bloomer, Nevada Appeal

We have all heard the side effects of sleep deprivation. Human rights groups even call it inhumane. Sleep deprivation can cause a general lack of well-being; lack of concentration, increased forgetfulness, mood changes, anxiety and in extreme cases, the long-term consequences may include such things as mental illness and psychosis.

Sleep research has come a long way over the last century, and we now have a much better understanding of the how the part of the brain known as the hypothalamus regulates our sleep patterns. From this knowledge of our waking and sleep cycle (also known as our 24-hour circadian rhythm), many helpful sleep tips have emerged.

Insomnia is simply defined as the inability to sleep with numerous possible reasons for the condition. There are some common forms of insomnia such as transient insomnia caused things such as jet lag or illness. Short-term or chronic insomnia may be caused by periods of prolonged stress at work, family issues, etc.

So how can we adjust and maintain an adequate sleep pattern throughout the life cycle with changing work schedules, children, stress and even seasonal changes?

First, it is important to clarify that if you can’t sleep night after night for an extended period of time, these tips and self-help solutions, we are about to cover are not for you, see your family doctor. You may have a sleep disorder which requires intensive investigation probably including an overnight sleep-over at a sleep clinic for monitoring.

Having said that, insomnia related to life events, work schedules and natural changes can often be helped by following some helpful tips.

Age is a major factor in the number of hours a person requires per night. The number of required hours decreases with age. A young adult on average requires 7-8 hours of sleep, but later in life many people may average six hours and function well. So if you are in your mid-to-later stages in life, don’t worry if you no longer require eight plus hours per night, it is normal.

Co-existing health issues such as arthritis, respiratory problems and other diseases may of course interfere with one’s ability to get a good night’s sleep. This is to be expected, and it is best to check with your physician if you fall into this category.

So if you are like so many others, with occasional sleepless nights, you may be looking for tips, well here is a collection of several that just may do the trick:

• Before going to bed, relax your mind. Try meditating, using simple breathing techniques or aromatherapy. Soft music and/or a warm bath may relax you and prepare you to sleep. Reading a calming book(not an action adventure novel) may also help.
• Try to stick to a set sleep schedule that allows your brain to establish a normal sleep-wake cycle. However, most experts agree if you don’t fall asleep after 15-30 minutes get up and do something relaxing, lying in bed may only make it worse and harder to fall asleep.
• Make your bedroom a sanctuary reserved for sleep, not a place to work, not a place for watching television. It should be a place for intimacy and rest. Psychologically, this is important.
• With regard to one’s diet: avoid stimulating substances such as coffee, chocolate, cold drinks, etc. The caffeine stays in your system longer than you may think. It is best to avoid them, especially several hours prior to bedtime.
• Heavy meals may also keep you up at night, so eat lightly for your evening meal.
• Rest with the least amount of light possible in your bedroom. A dimly lit room my put you in the mood to sleep and your brain’s wake-sleep cycle may be affected the room is too bright. Keep your bedroom cool and make sure your mattress and pillow fit your needs. Pillows/mattresses are definitely not a “one size fits all.” This is especially important if you suffer from neck or back pain.
• Exercising regularly in the morning will help you feel awake, and it also aids with sleep at night. However, it is not recommended to avoid exercising before going to bed because exercise tends to wake you up and give you a burst of energy.
• If you are having trouble sleeping at night, avoid napping during the day, wait for your regular bed-time.
• A good night’s sleep is important for a healthy and happy life. If the problem is your work schedule or something you can change in your personal schedule or life, do so.
• But if the problem does not go away on its own or by using tips such as these, consult your family doctor for advice.

Nothing is more refreshing than a good night’s sleep. Repeated nights without sleep can be harmful to your health and well-being.

So, until next week: “Here’s to your health and a good night’s sleep.”

Source: The Peninsula

Recently, a reader mentioned that she felt the recent spike in outside temperatures outside was affecting her sleep patterns. It made me ponder the importance of sleep, so fundamental to cognitive function. I also wondered why it’s so elusive for so many.

Sleep is generally characterized as a resting cycle for our bodies. It involves complex rhythms and a cycle of two sleep types. Yet we also know our brains remain active while we sleep. Experts recognize that sleep deprivation has devastating effects upon our health, performance and well-being. That’s likely why 100,000 car accidents annually are attributed to driver drowsiness.

Experts say most adults require between seven and eight hours per night. But for nearly 70 million Americans, achieving a restful state can prove challenging. I was also surprised to learn there are roughly 80 classifications of sleep disorders.

I spoke with Neil Feldman, a physician and expert in sleep disorders and their treatment. He is director of the The Sleep Disorder Center at Palms of Pasadena Hospital in St Petersburg, Fla. He said that in some cases, insomnia can be linked to poor sleeping habits. He offered these tips for improving your chances of a good night’s rest:

• go to sleep and wake up at the same time each day
• use your bedroom for sleep and sex only
• meditate or read before sleep, but do not do engage in strenuous activities
• ensure your bedroom is quiet, cool and decrease the humidity level
• turn off the lights, use dark shades, eliminate light sources, diminish stimulation
• ensure your mattress and bedding are comfortable
• don’t eat within three-four hours of bedtime
• refrain from nicotine and alcohol use before sleep

If you still can’t get a good night’s sleep, there may be underlying physical or psychological reasons, which should be evaluated by a physician. Experts estimate that most adults need at least seven hours of sleep per night. And many say that general health, balance, concentration, job performance and memory can be affected by a lack of sleep. Shift work and airline travel can also confuse sleeping habits. Here are a few tips to combat the effects of jet lag and ensure you drift off to sleep after a night shift:

• attempt to arrive at your destination in early evening arrival and stay awake until 10 p.m. local time
• if you sleep during the day, only take a short nap in the early afternoon
• prepare for the time change by awakening and going to bed earlier several days prior to an eastbound trip (later for a westbound trip) or shift work
• avoid alcohol and caffeine at least four hours before bedtime
• avoid heavy meals on arrival
• use headphones and blindfolds to help lessen noise and block out light while sleeping
• get into the sunlight, whenever possible. It helps keep your Circadian rhythm (biological clock) in balance

There are also a few myths surrounding sleep. One is that our bodies can conform to changes in sleeping schedules. That’s why shift work, caffeine use and the availability of 24/7 technology are wreaking havoc with sleep.

Digital Disturbances

Earlier this year, the National Sleep Foundation conducted a survey to get a better handle on how technology affects sleep habits. Because 22% of Americans bring cell phones into their bedrooms, about one in 10 experiences disturbed sleep when the phone rings or announces the arrival of email, texts or voice mail. In the “Generation Z” population (13-18-year-olds), findings indicated:

• most sleep with cell phone ringers on
• most text in the hour before sleep

As a result, 46% rarely get the sleep they need on weeknights, and drink more caffeinated beverages to stay awake.

Yet sleep experts say you should unplug, long before you get into bed. There’s even evidence that watching news before sleep can affect the quality.

According to online statistics, more than two million children suffer from sleep disorders. Yet we may be a sleep deprived nation in nearly every age group. Most believe you need less sleep as you age, which isn’t true. 18 million Americans suffer from sleep apnea, which is more prevalent in men than women, bit obstructive sleep apnea affects women in growing numbers. Surprisingly, about 200,000 Americans suffer from narcolepsy, a disorder of the central nervous system. Yet advances in sleep medicine have led us to understand that:

• women are almost twice as likely as men to have trouble falling and staying asleep
• pregnancy can affect sleep patterns
• more than half of the population older than 65 years, have disturbances in their sleeping patterns

Experts also say sleep disorders span the range from sleepwalking to night terrors to sleep hyperhidrosis. That condition causes excessive nighttime sweating that may be unrelated to room temperature. While it may be harmless, it can also indicate the presence of an underlying disease, such as diabetes, hyperthyroidism or obstructive sleep apnea. It’s important, experts say, to get at the root cause and minimize the impact. With nearly everyone talking about their sleep habits or those of their sleep partner, I’ve included a few definitions and resources.

Snoring: may be caused by a partial obstruction of the upper airway. If you feel rested in the morning you may not have a problem. However, the obstruction may be caused by inflammation of the sinus or tonsils or perhaps, weight gain. Sometimes, weight loss, or sleeping on your side can help cure the problem. Sleep partners often benefit from wearing headphones or a white noise machine to drown out the sounds which may disturb their sleep.

If you wake up tired, you may have a more serious problem linked to weight, cardiac conditions or diabetes. Seek treatment by a medical professional.

Restless Leg Syndrome is characterized by an insurmountable urge to move one’s legs and has been associated with aching, itching, and limb jerking, when legs should be at rest. Symptoms are most severe during the nighttime and disrupt sleep. People with this disorder tend to have trouble falling asleep or remaining asleep, leading to chronic fatigue symptoms.

Sleep Apnea: Those suffering from the disorder may stop breathing dozens of times per night, for a minute – or longer, disrupting sleep quality. If left untreated, a consistent lack of good quality sleep can lead to life threatening problems spanning the range from memory loss to cardiovascular issues.

For some, the brain can fail to exert control over certain behaviors, which explains the existence of disorders such as sleep eating, sleep sex and night terrors. It can also include sleep violence and an array of other disorders. It is generally believed that sleep eating may be linked to obesity, while sleepwalkers may not get enough rest, and/or be under physical or emotional stress. However, all sleep disorders require medical evaluation so a treatment plan can address the root cause.

Feldman says that if you can’t fall asleep in 15-30 minutes, you should get out of bed and do something relaxing like reading something dry or boring. As a general rule of thumb, it’s wise to avoid caffeinated beverages in the afternoon, television and technology prior to sleep, and heavy physical activity after dinner. If morning comes as a rude awakening and you’ve exhausted the tips provided here, seek the assistance of a physician. After all, getting a good night’s rest is an essential part of living well.

Source: Judy Gray, GulfportPatch

Getting six to nine hours of sleep per night is associated with higher ratings for quality of life and lower ratings for depression, suggests a research abstract that will be presented Tuesday, June 14, in Minneapolis, Minn., at SLEEP 2011, the 25th Anniversary Meeting of the Associated Professional Sleep Societies LLC (APSS).

Results show that people with a “normal” sleep duration of six to nine hours per night had higher self-reported scores for quality of life and lower scores for depression severity compared to short and long sleepers. These differences were statistically significant in all comparisons. Among patients who reported having perfect health, there were a higher percentage of normal sleepers, who also had significantly lower scores for depression severity compared to short and long sleepers with perfect health.

“These results are important because they provide more information about the importance of getting enough sleep, which is usually six to nine hours per night,” said principal investigator Dr. Charles Bae, neurologist at the Cleveland Clinic Sleep Disorders Center in Ohio. “People may already expect that their quality of life could be decreased when they do not get enough sleep, but they may not realize that sleeping too much can also have a negative impact.”

Bae and colleagues analyzed data from 10,654 patient records, which were collected from January 2008 to May 2010. Study subjects had a mean age of about 52 years. Quality of life was assessed using the EQ-5D questionnaire, a standardized measure of health outcome. The nine-item Patient Health Questionnaire was used as a screening tool for depression. Generalized estimating equations were used to account for multiple visits per patient, and a multi-variable logistic regression model adjusted for demographic differences such as age, gender, race and marital status. Short sleep was defined as less than six hours per night, and long sleep was classified as more than nine hours per night.

“It was surprising to see that sleeping less than six hours and more than nine hours is associated with a similar decrease in quality of life and increase in depressive symptoms,” said Bae. “I thought that there would be changes in quality of life and degree of depressive symptoms for short and long sleepers, but did not expect that those changes would be similar in both groups.”

The American Academy of Sleep Medicine reports that individual sleep needs vary. However, most adults need about seven to eight hours of nightly sleep to feel alert and well rested during the day.

Source: Emilee McStay, American Academy of Sleep Medicine, EurekAlert

Denver, Co – infoZine – Should I exercise in the morning or the evening? New research on physical activity and sleep architecture being presented at the 58th Annual Meeting of the American College of Sports Medicine and the 2nd World Congress on Exercise is Medicine® may finally answer that age-old question. For the best sleep, researchers say, work out in the morning.

“Insufficient sleep threatens our country’s health by contributing to chronic diseases, such as diabetes, cardiovascular disease and obesity,” said Scott Collier, Ph.D., FACSM, lead author of the study. “Exercise is proven to improve the quality of sleep, and our team wanted to see if the timing of exercise could maximize these benefits.”

Researchers with Appalachian State University studied the effects of exercise timing on the sleep patterns of six male and three female subjects. Each subject visited the lab on three separate occasions at pre-determined times – one at 7 a.m., one at 1 p.m. and one at 7 p.m. – for 30 minutes of treadmill exercise. At night, subjects wore a sleep-monitoring headband to measure sleep stage time and quality of sleep.

Aerobic exercise at 7 a.m. invoked significantly greater improvements in quality of sleep compared to exercise at 1 p.m. and 7 p.m. When subjects exercised in the morning, they spent more time in light sleep by 85 percent and more time in deep sleep by 75 percent. Exercising at 7 a.m. also caused a 20 percent increase in sleep cycle frequency.

“Our research has shown that well-timed exercise can elicit even greater sleep quality,” said Collier, who is an assistant professor at Appalachian State University. “These findings – if the results of the sample hold true for the general population – can help exercisers gain even greater benefits from physical activity.”

The National Sleep Foundation suggests adults get seven to nine hours of sleep per day, but nearly 25 percent of people in the U.S. do not get enough sleep.

Source: InfoZine

Sound familiar?

If so, you and your family likely are among the 100 million-plus Americans who are not getting enough sleep.

“It’s not known why you have to sleep,” said Dr. Dan Walters of Palm Springs. “You function better with it, and we all know if you don’t sleep, you don’t feel well.”

Walters, a pulmonary and sleep medicine specialist, talked about healthy sleep with Deborah Reef as part of The Desert Sun’s Healthy Family Project.

The Palm Springs mother has a full schedule between teaching, overseeing an after-school program and caring for her 9-year-old son, Noah.

Walters said children and teens need about nine hours of sleep daily. Studies have shown adults need between 6

The National Sleep Foundation goes further: It recommends adults sleep for 7 to 9 hours a night to maintain good health.

But more than

Those who don’t sleep enough are more likely to suffer from cardiovascular disease, diabetes, depression and obesity in the long run.

In the short term, sleep deprivation can lead to poor performance at school and work.

“Frequently the person that’s sleep deprived doesn’t realize that he’s making bad decisions,” Walters said. “It’s more knee-jerk decision-making. Depending on what kind of situation you’re in, that can have bad results.”

A debt you want

Researchers long have studied circadian rhythms and what they call “sleep debt.”

When a person has exhausted their reserves – much like when checking account funds are exhausted – that person needs to replenish.

“You need a certain amount of sleep debt to promote good sleep,” Walters explained.

First thing in the morning, sleep debt is at its lowest. It builds up throughout the day.

But explaining that to teenagers can be a challenge, Walters said. Of his two teenage sons in high school, one resists going to bed at night and ends up taking long afternoon naps as a result.

Naps longer than 30 minutes decrease the sleep debt, making it more difficult to fall asleep later that night. And naps taken after 5 or 6 p.m. can result in shallow sleep, Walters said.

“I’m pretty good about going to bed and getting up at the same time every day,” Reef said, “but what about waking up in the middle of the night? Something triggers, and I’m awake.”

Those whose minds are racing with worries or endless to-do lists should practice writing down a list of what’s bothering them, Walters suggests. Next to each item, write an action that can be taken.

“Sometimes it’s as simple as ‘Call Bob.’”

If you find yourself lying awake for 30 minutes, get up and do something stress-free, Walters added. Otherwise, you are apt to begin stressing about the effects a sleepless night will have on the following day.

For those who suffer from persistent insomnia, Walters said writing down worries isn’t enough. He recommends discussing the problem with a doctor or clinical psychologist.

Good Seep Hygiene

It’s important to practice good “sleep hygiene,” Walters tells his patients. Here’s how to replicate it at home:

Wake up at the same time every day. While it may be tempting to hit the snooze bar a few extra times after staying up late, get up at the same hour as you normally would.

Sleeping in late will upset the circadian rhythm and sleep-debt drive, making it more likely you’ll stay up late a second night in a row.

Pay attention to lighting. Illuminate with bright lights in the morning to wake up and dim lights in the evening to set the mood for sleep.

The blueness of computer screens can be too bright at night. But Walters said there is software available to turn the background to something softer and more soothing.

Better yet, avoid the computer and television. “The trouble with electronics is that they’re stimulating. You want to avoid stimulating things,” Walters said.

This especially is a problem for teenagers. Studies have shown they typically use four different electronic devices in the last hour before sleep, Walters said.

Set a time when everyone needs to “go unplugged” and encourage them to find something more snooze-inducing – like that copy of “Billy Budd” they’re supposed to be reading for English class maybe.

Wrap up exercise and big meals early. Maintaining an exercise routine is a great way to get deep sleep, but the workout should finish two to three hours before bedtime, Walters said.

Also, eating a big meal before bedtime will have your digestive system working the graveyard shift, which can be disruptive.

“If there’s a snack that’s pleasant that you traditionally eat that sort of sets the scene for sleep, that’s OK,” Walters said.

Avoid alcohol, nicotine and caffeine. Caffeine and nicotine are stimulants that can keep one awake into the wee hours.

Alcohol is the most commonly used sleep agent, Walters said, “But when it’s metabolized in the last third of the night it tends to be alerting. So it’s not a good sleep medicine.”

Save sleep and sex for the bedroom. Walters has heard of patients using sleep timers on their television sets or working on laptops with business files strewn about their beds.

“That’s not good. You don’t want (your bedroom) to remind you of the business deal,” he said.

Work at a desk. Eat at a table. Watch television and read a book on the sofa.

“If you’re sleepy, that’s when you go to bed.”

Create some ambiance. After you’ve removed the television from your bedroom, work on setting the scene for sleep. Paint the walls a soothing color, and put a lower- wattage light bulb in the bedside lamp.

Create a sleep routine. Light a candle with a pleasant scent as you brush your teeth, play some quiet music or switch on a machine that produces the sound of a gentle rain, Walters suggests.

When in doubt, do what generations of parents have done with their children: Take a bath or shower in the evening.

The water warms the body, and the body’s natural cooling process causes drowsiness, Walters said.

“Our temperature tends to be lower during the night,” he said. “Like in the cooler weather, it’s always nicer to sleep than the hot summer.”

Source: Monica Torline, MyDesert

“Very few, if any, treatments for the sleep problems and fatigue that cancer survivors experience work well for very long, if at all,” said lead author Karen Mustian, PhD, MPH, assistant professor of radiation oncology and community and preventive medicine at the University of Rochester Medical Center.

“The study results point to a simple, nonpharmacological therapy that clinicians can recommend to help patients with several very common cancer-related problems.” Sleep problems and fatigue are among the most prevalent side effects experienced by cancer survivors, and they can impair quality of life. Approximately 80% of patients report sleep problems during treatment, and as many as 65% experience problems after therapy ends. Few effective treatments are available.

In this randomized, multicenter, Phase II/III trial—conducted through the University of Rochester Cancer Center Community Clinical Oncology Program—the benefits of yoga were assessed in 410 survivors of early-stage cancers (96% women, 75% breast cancer patients) who reported sleeping problems between 2 and 24 months after completing adjuvant therapy for their cancer.

Participants received either usual care alone or usual care plus a 4-week, twice-weekly YOCAS (Yoga for Cancer Survivors) program, consisting of mindfulness exercises such as breathing, meditation, visualization, and poses in standing, seated, and lying-down positions.

Patients who took yoga reported greater sleep quality, less use of drugs for sleep, less fatigue, and better quality of life, while the control group reported increased use of sleeping medication.

Specifically, patients in the yoga group reported greater improvement in sleep quality (22% vs 12%), reduced incidence of clinically impaired sleep (31% vs 16%), and less daytime sleepiness (29% vs 5%), compared with patients in the control group. The yoga group showed these improvements in sleep while reducing sleep medication use by 21%. In contrast, the control group increased sleep medication use by 5%.

Additionally, researchers found that those in the yoga group reported a 42% reduction in fatigue, while the control group reported only 12% less fatigue after 4 weeks. Yoga participants reported an improved quality of life (6%) while the control group reported no change.

Source: Sleep Review

Sleep is a function in which all vertebrates and some invertebrates participate, however the physiological purpose of sleep has yet to be discovered. While sleep is necessary to be alert to optimally navigate daily tasks, research shows sleep may also be a factor in growth, regeneration, and memory. With an estimated one third of adults suffering from clinically recognizable insomnia and approximately 80 additional sleep-related disorders, there is significant concern for the health consequences that occur with the lack of quality sleep. Studies suggest that a lack of sleep is detrimental to health in ways such as the development of high blood pressure, obesity, diabetes and other chronic ailments in those who consume less than 6 hours nightly.

The 10 Commandments of Sleep Hygiene listed below make common sense recommendations that are rarely complied with fully.

1. Fix a bedtime and an awakening time.
2. If you are in the habit of taking siestas do not exceed 45 minutes of daytime sleep.
3. Avoid excessive alcohol ingestion 4 hours before bedtime and do not smoke.
4. Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate.
5. Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.
6. Exercise regularly, but not right before bed.
7. Use comfortable bedding.
8. Find a comfortable temperature setting for sleeping and keep the room well ventilated.
9. Block out all distracting noise and eliminate as much light as possible.
10. Reserve the bed for sleep and sex. Don’t use the bed as an office, workroom or recreation room.

Violation of these commandments causes poor quality of nocturnal sleep, short duration of sleep, fragmentation of sleep and serious sleep deprivation. These infringements may lead to poor alertness, lack of attention, reduced concentration, decreased work and academic productivity, and even motor vehicle accidents. Physical health problems come next.

It is due to the widespread effects of sleep disorders and increasing number of sufferers worldwide, that World Sleep Day dedicates its efforts in 2010 to educate the world on important sleep topics. The day’s events will take place online, featuring the organization of local groups promoting sleep health, presentation of educational materials, an award presentation to the best creation and exhibition of historic videos.

The third World Sleep Day is co-chaired by Antonio Culebras, MD, professor of neurology at SUNY, Upstate Medical University in Syracuse, New York, and Liborio Parrino, MD, of Parma, Italy, and WASM’s Executive Director Allan O’Bryan.

Source: World Association of Sleep Medicine

A good night’s sleep isn’t just about hitting the ground running in the morning. If you get the seven to nine hours experts advise, you can expect these added benefits:

Fewer sniffles

People who get less than 7 hours per night are three times likelier to catch colds, according to a Journal of the American Medical Association study. Reason: Sleep boosts immunity; too little impairs it.

A trimmer waistline

People who logged seven to nine hours a night had an average BMI of 24.8—almost 2 points lower than the average BMI of those who slept less, University of Washington researchers found. Too-little sleep may throw off hormones that regulate appetite.

Lower risk of heart disease and diabetes

Lack of sleep is associated with higher levels of stress hormones that may raise blood pressure and affect glucose metabolism. A new study found that the risk for high blood pressure among insomniacs who slept less than five hours per night was 500 times greater than those who logged more than six hours. And insomniacs who slept less than five hours were three times likelier to have diabetes, compared with those without insomnia who slept more than six hours.

4 ways to sleep more deeply

Want to hit the hay earlier?

• Gradually advance your bedtime by 15 minutes a night.
• Dim the lights in your home about an hour before bed, and start a routine that tells your body it’s time to snooze (put on pajamas, brush teeth, wash face).
• Avoid the TV and computer.
• Meditate or do light stretching. People who relax in the evening fall asleep about 30 minutes sooner than those who don’t and get an extra hour of sleep.

Source: Catherine Winters, Prevention