Thursday, July 28, 2005

Are You Getting Enough Sleep?

Did you know that lack of quality sleep is one of the
chief causes for poor work performance, poor diet,
poor fitness, and poor health? Daytime sleepiness
is also believed to be a major cause of traffic accidents
and fatalities.

Good sleep is essential to success in any area of human
endeavor. Therefore, I believe the enclosed article will
be of interest and use to the readers of InfoBooks Newsletter~.
Please consider publishing it both in InfoBooks Newsletter~ and
archiving it on your website.

Inquiries are more than welcome at the address below.

Many thanks,

Suzanne Traumerlich
Five Easy Hints for Improving Sleep Quality

Eight hours of sleep each night is just about right for
most of us. Yet sometimes it can be difficult to fall
asleep and stay asleep. This can be due to many things,
such as illness, excitement, depression, anxiety, or even
the neighbor~s dog.

If you would like to get to sleep sooner and stay asleep
longer, these tips might be able to help:

1. Don~t eat anything substantial after six p.m. A heavy,
greasy, or sweet meal or snack can put your stomach
work and keep you awake long after bedtime. Have your
final meal of the day by six, and then resort to light
veggie or fruit snacks, perhaps served with a little bit
of cold cereal and milk, before going to bed. Your
digestive tract will thank you for this consideration by
letting you sleep peacefully.

2. Before bedtime, limit yourself to relaxing activities
such as light reading, letter or journal writing,
practicing yoga, or quiet time before sleeping. These can
help you take your mind off of the worries and stresses of
the day.

3. Never exercise late in the evening. While it is a good
idea to exercise after supper, you should do it well ahead
of bedtime. Exercise elevates both core temperature and
bllod sugar which in turn can keep you awake hours longer.
Avoid strenous exercise within four hours of your bedtime
so that you can fall asleep easily and sleep soundly.

4. Don't watch TV before bed. Some folks report that
watchingtelevision in the bedroom keeps them alert after
turning off the system. There is some research to back up
this theory. If possible, keep the television out of the
bedroom. If that's not possible, try to turn it off at
least a half-hour before you need to be asleep.

5. Some foods promote sleep. Other foods interfere with
sleep. Milk is generally a good bedtime food. Coffee,
tea, and chocolate (which all contain caffeine) are
generally poor bedtime foods. High-sugar and high-fat
foods are also generally poor choices immediately before
bed. Avoid sleep-deterring foods after four p.m. to
promote prompt and restful sleep at bedtime.

Soft music, reading in bed, and cuddling can help
you drift off in contented sleep. Experiment with various
techniques until you find the best ones for your

Suzanne Traumerlich is the newsletter editor for A Sleeper's Dot Com!,
the online sleep resource. For subscription information,
go to

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