There's little question that the duration and quality of our sleep can have a tremendous effect on our physical and mental well-being and our ability to cope with the challenges of the day. How can we change our routines so that we stand a better chance of always getting a good night's rest?
Dr Yury Furman is a neurologist with sub-specialty boards in sleep medicine, and has many sleep-related areas of interest and expertise, including narcolepsy and sleep apnea. He's also in charge of the curriculum for the Sleep Fellowship Program at Los Angeles' Cedars-Sinai Medical Center, and offers the following advice for building good sleep habits:
- Good sleep: a definition. According to Dr. Furman, getting a good night's sleep means falling asleep within 15 to 20 minutes of going to bed, waking up refreshed, and being able to maintain alertness throughout the day.
- Passive. Dr. Furman describes sleep as a passive process. This means that it is impossible to force yourself to fall asleep, or to drift off to sleep by sheer willpower.
- Relaxation. If you have a problem sleeping, the most important thing to do is learn how to relax. Dr. Furman suggests finding books or tapes that teach relaxation techniques.
- Your bed is for sleeping. Furman stresses that bed is a place to relax and sleep. It isn't a place to watch television, read, think about your problems or plan your schedule for tomorrow. Do all of your planning and worrying before you get into bed, and get the rest you need to take on tomorrow with a clear mind and a refreshed body.
For more information on getting a good night's sleep, check out the following organizations and websites:
Pacific Sleep Medicine Services
www.sleepmedservices.com
Sleep Journal
www.journalsleep.org
American Academy of Sleep Medicine
www.aasmnet.org/listing.htm
Shuteye Online
www.shuteye.com
iSleepless.com
www.nvo.com/isleepless
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