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10 Strategies for a Better Night's Sleep

  1. Eat a healthy diet.
  2. Reduce or eliminate your caffeine consumption prior to bedtime.
  3. Create a bedtime ritual conducive to sleep.
  4. Don't use your bedroom as a working space.
  5. Try a warm bath or shower before bedtime.
  6. Avoid alcohol near bedtime.
  7. Make sure your bedroom is a comfortable sleeping temperature, 65 to 70 degrees
  8. Exercise consistently, but not before bedtime.
  9. Try to stay on a regular sleep and waking schedule.
  10. Invest in a quality mattress and pillow.

According to a recent National Sleep Foundation Sleep Poll:

  • 57% of the adult population consider themselves sleep deprived
  • 58% reported a least one insomnia symptom a few nights each week
  • 38% have at least one symptom every or almost every night.
  • 41% of adults age 30 to 64 wake up un-refreshed a few mornings each week.
  • 48% of adults agree that it is normal to be so sleepy by mid-afternoon, that it is hard to stay awake or concentrate.
  • 45% of adults complain of back or lumbar pain
  • The average adult turns upward of 60 times each night and more if they are not sleeping well.
  • 67% of the population sleep on a mattress that is over 8 years old.
  • 89% of adults agree that a quality mattress set will provide a better night's sleep.
  • YET only 55% would be willing to replace their current mattress set if they felt it would improve their quality of sleep.
 
Sleep Deprivation Test


Simmons Sleep Research Center

  1. I need an alarm clock to wake up at the correct time each morning. True False
  2. It's a struggle for me to get out of bed in the morning. True False
  3. Weekend mornings I hit the snooze bar one or more times. True False
  4. I feel tired, irritable and stressed out during the week. True False
  5. I have trouble concentrating or remembering. True False
  6. I slow with critical thinking, problem solving or being creative. True False
  7. I often fall asleep watching TV in the evenings. True False
  8. I often fall asleep after a heavy meal or moderate use of alcohol. True False
  9. I often feel drowsy in a boring meeting, lecture or warm rooms. True False
  10. I usually fall asleep within 5 minutes of going to bed in the evening. True False
  11. I often feel sleepy when driving. True False
  12. I often sleep extra hours on weekends or days off. True False
  13. I often need a nap to get through the day. True False
  14. I have dark circles under my eyes. True False

0-2 True Answers: Congratulations! You are among a small percentage of the adult population that may not be suffering any sleep deprivation.
3-5 True Answers: You are borderline and probably suffer some sleep deprivation symptoms occasionally.
6+ True Answers: You are probably among the majority of adults that suffer from some degree of sleep deprivation.

 
 
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