Secrets to Better Sleep

From Genius to Madness

In general, adults need between seven and nine hours of sleep each night but the exact amount varies from person to person, depending on age, lifestyle and genes. M ore than a third of Britons sleep for less than six hours a night according to The Sleep Council with modern life blamed for problems nodding off. L ight pollution and the glare from smartphones and tablets mimic daylight, disrupting the release of melatonin, the rest hormone and altering our sleep patterns. Health and lifestyle problems are also known to impact sleep include obesity, excessive alcohol and sugary drink consumption, smoking, lack of physical activity, mental health problems, stress at work, shift work, financial concerns, and long commuting.

In the new study people between the ages of 60 and answered a question survey on purpose in life and a question survey on sleep. Those who felt their lives had meaning were 63 percent less likely to have sleep apnea and 52 percent less likely to have restless leg syndrome.

They also had moderately better sleep quality, a global measure of sleep disturbance.

S leep apnea is a common disorder that increases with age in which a person has shallow breathing or pauses in breathing during sleep several times per hour. Restless leg syndrome causes uncomfortable sensations in the legs and an irresistible urge to move them. For the purpose in life survey, they were asked to rate their response to such statements as: Reserve your bed for sleep and sex. Television isn't the only possible distraction in your bedroom. Ambience can affect your sleep quality too.

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Make sure your bedroom is as comfortable as possible. Ideally you want "a quiet, dark, cool environment," Dr. When you were a child and your mother read you a story and tucked you into bed every night, this comforting ritual helped lull you to sleep. Even in adulthood, a set of bedtime rituals can have a similar effect.

Drink a glass of warm milk. Or listen to calming music to unwind before bed. A grumbling stomach can be distracting enough to keep you awake, but so can an overly full belly. Avoid eating a big meal within two to three hours of bedtime. If you're hungry right before bed, eat a small healthy snack such as an apple with a slice of cheese or a few whole-wheat crackers to satisfy you until breakfast.

If you do have a snack before bed, wine and chocolate shouldn't be part of it. Chocolate contains caffeine, which is a stimulant. Surprisingly, alcohol has a similar effect. Also stay away from anything acidic such as citrus fruits and juices or spicy, which can give you heartburn.

The bills are piling up and your to-do list is a mile long. Daytime worries can bubble to the surface at night. It activates the fight-or-flight hormones that work against sleep," Dr.

Give yourself time to wind down before bed. Inhale slowly and deeply, and then exhale. An urge to move your legs, snoring, and a burning pain in your stomach, chest, or throat are symptoms of three common sleep disrupters—restless legs syndrome, sleep apnea, and gastroesophageal reflux disease or GERD. If these symptoms are keeping you up at night or making you sleepy during the day, see your doctor for an evaluation.

If you've tried lifestyle changes and they aren't working, your doctor may prescribe hypnotic sleep medications. These drugs can help you fall asleep faster and stay asleep longer, but they also can have side effects. Here are some tips for ensuring that you're taking these medicines as safely as possible:. Tell your doctor about all other medicines you're taking. Some drugs can interact with sleep medications.