Falling Asleep and Staying Asleep - How Much Sleep Do You Need?

Having trouble sleeping? You are not alone. Although number vary, studies show that at least 45 million Americans have trouble getting to sleep, staying asleep, or have other disorders involving their sleep.

If you ask people about getting a good night’s rest almost everyone has a tip or trick to share. Here are some of the ways and reasons that are the most popular in this area:

• If you take a nap you won’t be able to fall asleep later that night. Depending on how much sleep you are getting and how much you need; a nap can be a good way to feel better for the rest of the day and evening.
  
• Don’t drink or eat anything with caffeine in it after 4 or 5 in the afternoon. This is probably good advice overall. Caffeine can be a stimulant that refuses to allow you to go to sleep. Many people are counteracting the caffeine with alcohol or sleeping pills and that can be a recipe for disaster.
  
• Don’t watch television in your bedroom. Supposedly we associate television with being wide awake so having a television set in your bedroom can keep you from keeping to your routine. Others say that the television, when on at a low volume, may be helpful when trying to go to sleep.
  
• Listening to soft or classical music will help you fall asleep faster and easier. Again, this depends on the individual and you have to experiment with what works for you.

Another thing to consider is what you are used to. If you have always slept for a certain number of hours that may be what is right for your body. One way to test how much sleep you need is to wait until you are on vacation or away from a full time job. Do what you regularly do, keeping to your normal schedule, and fall asleep when you are ready. Do not set an alarm clock or ask anyone to wake you up in the morning. See what time you naturally awaken. Do this for three or four days and will know how much sleep you need.

It is also a fallacy that people need less sleep as they get older; again, that is an individual matter. If you are ill or depressed, your sleep patterns and requirements will change. Check with your doctor if you think there might be a problem. There are almost one hundred sleep disorders that cause problems and disrupt natural sleep patterns. In addition, you may have trouble sleeping if you are worried or excited about situations in your life.

See how you feel each day. If you are tired during the day or suffer from headaches, you may be suffering the effects of sleep disorder. Exercising moderately every day and eating fresh healthy foods may also be a help with getting to sleep, staying asleep, and feeling well rested throughout the day.

Connie Ragen Green is a motivatinal speaker and writer. Visit her at http://greenhouse.typepad.com/connie_ragen_green