WHAT SAYS THE TABIB? 5

10 Tips for a Better Sleep

Feeling crabby lately? It could be you aren't getting enough sleep. Although the average adult needs seven to nine hours of sleep a night, that number could be hard to come by if you factor in work, taking care of children and managing a household. Then, there are the unexpected challenges that can keep you up at night — financial worries, layoffs, and illness or relationship issues.

Grumpiness isn't the only result of sleep deprivation. Getting too little sleep impairs memory, reaction time and alertness. Tired people are less productive at work, less patient with others and less interactive in relationships.

Try one or two of the following tips or a combination until you have enough quality sleep to feel alert and well rested. If these tips don't work, see your doctor. You could have a sleep disorder, such as obstructive sleep apnea, that requires medical attention.

1. Stick to a schedule, and don't sleep late on weekends. If you sleep late on Saturday and Sunday morning, you'll get Sunday night insomnia. Instead, go to bed and get up at about the same time every day.

2. Don't eat or drink a lot before bedtime. Eat a light dinner about two hours before sleeping. If you drink too much liquid before sleeping, you'll wake up repeatedly in the night for trips to the bathroom. Don’t eat spicy or fatty foods. They can cause heartburn, which may interfere with your sleep.

3. Avoid caffeine and nicotine. They're addictive stimulants and keep you awake. Smokers often experience withdrawal symptoms at night, and smoking in bed can be dangerous. Caffeine should be avoided for eight hours before your desired bedtime.

4. Exercise. If you're trying to sleep better, the best time to exercise is in the afternoon. A program of regular physical activity enhances the quality of nocturnal sleep.

5. A slightly cool room is ideal for sleeping. This mimics your internal temperature drop during sleep, so turn off the heat and save on fuel bills. If you tend to get cold, use blankets or wear socks. If you tend to over heat, wear light clothes and sleep under single sheets.

6. Sleep primarily at night. Daytime naps steal hours from nighttime slumber. Limit daytime sleep to less than one hour, no later than 3 p.m.

7. Keep it quiet. Silence is more conducive to sleep. Turn off the radio and TV. Use earplugs or a fan or some other source of constant, soothing, background noise to mask sounds you can't control, such as a busy street, trains, airplanes or even a snoring partner. Double-pane windows and heavy curtains also muffle outside noise.

8. Make your bed. A good bed is subjective and different for each person. Make sure you have a bed that is comfortable and offers orthopedic comfort. If you share your bed, make sure there’s enough room for all. Use your bed only for sleep and sex.

9. Soak and sack out. Taking a hot shower or bath before bed helps bring on sleep because they can relax tense muscles.

10. Don’t rely on sleeping pills. Use the lowest dosage. Try doing away with it gradually.

(Adapted from a relationship advice website in 2004)