SLEEP

What does it mean to be well rested? When you wake from a good night's sleep you have more energy, which gives you a feeling a well-being which leads to you having a better day. The following tips are simple, but may have a huge impact on your future health. But first, here are some of the benefits of a good night's rest:

• You will feel good. And when you feel good you look good.

• Being well rested will make it easier when relating to others because your patience level will increase.

• You'll be a safer driver and be less likely to fall asleep at the wheel and rest will enhance your reflexes.

• You'll be more alert on the job - and that's a major benefit.

• You'll be much more energetic and feel less stressed.

• Rest is necessary to overall good health making it easier to fight off illness.

• All in all. . . you'll enjoy life more.

Now, how do you ensure that you get a better night's rest? Here are five simple tips:

1. Re-Set your body clock.
Does your current sleep schedule allow for enough sleep time? According to the American Sleep Association, the average adult requires 7 to 8.5 hours of sleep per night. We're all creatures of habit so once you've decided how many hours of sleep you need, decide upon a bedtime schedule that will accommodate it…and try to stick with it.

When you're re-setting your body clock you may run into days that you are more tired than others. On these days, try not to oversleep, instead, take a short nap sometime during the day. But don't get carried away with the nap…keep it shorter than an hour so that it doesn't interfere with your ability to fall asleep that night.

2. No food and drink before bedtime.
Drinking too much fluid in the late evening can cause you to wake up in the middle of the night. Keep your fluid intake to a minimum as you get closer to bed time. Also consuming food and beverages that contain caffeine before bedtime may cause you to toss and turn for hours before finally drifting off to sleep - not allowing for a restful night's sleep. So avoid coffee, tea, caffeinated soft drinks and chocolate before going to bed. Instead, try a glass of warm milk or a relaxing cup of herbal tea.

3. My sanctuary, my bedroom.
Design your bedroom to be a peaceful sanctuary in your home. No work, no TV, no reading. Separate your work from the bedroom area so your body knows the bedroom is a place to rest, There are many factors to consider when creating the perfect sleeping environment - many of them will make or breat a good night's rest.

• Temperature - Adjust the temperature of your bedroom so it's conducive to resting, this means keeping it a little n the cool side. Make sure to have an extra blanket at the ready just in case that during the night, the cool becomes cold.

• Darkness - Many people prefer sleeping when it's totally dark, so turn off the lights. Of course it may be a good idea to have night light available in walk ways for those times when you absolutely have to get up in the middle of the night.

• Comfy mattress - A key bedroom environment factor is your bed. Purchase the best mattress you can afford since you'll spend a good proportion of your life on it. When you go to purchase your mattress don't be too shy to actually lie down on the mattresses to make sure that you're getting the right one for you. If you have a sleeping partner, it's a good idea that you both shop for the mattress together.

• Quiet - Try to keep the noise down. There is nothing more disruptive to a good night's sleep than noise. If that's impossible to completely rid your environment of noise consider using ear plugs. You can also try drowning out disruptive noises by playing calming music as you sleep - or at least while you drift off.

4. Prepare yourself for bedtime
As with anything else, you really have to prepare yourself for this final step of your day. There are a few ways to help you physically "wind down." A warm bath (not a shower) can help to relax your body and mind for bed. You can literally wash off the stresses of your day and just clear your mind to accept a restful night's sleep.

Regular exercise during the day will enhance your ability to fall asleep, but a few slow stretches just before bed will help to relax your body. And once you're relaxed, change into comfortable, unbinding sleepwear.

Once in bed take a few long deep cleansing breaths and will yourself to clear your mind. Concentrate on your breathing and soon you'll drift off.

5. Seek specialized help when necessary.
You've tried all of our advise from steps 1 through 4 and still can't seem to get a restful night's sleep. It may be that you could have a medical condition that's preventing you from getting your full rest at night. See your doctor if you have continuing difficulty with falling asleep. Sleeping pill aren't always the answer as they may become addictive and will interfere with your body's own inner sleeping rhythm.

For more information on sleeping disorders visit the following sites:

National Sleep Foundation

The American Academy of Sleep Medicine

National Center on Sleep Disorders Research