How to Get Adequate Sleep

Learn from the dogs when it comes to taking naps

Waking up to a fresh new morning should mean you are equally as fresh and new. That’s not always the case, as many people do not get adequate sleep. It’s not brain surgery to figure out when you're tired and it’s nearly as simply to make a few changes in your habits to ensure you get adequate sleep.

Instructions

1. Go to bed when you’re tired. Some will want to continue late into the night while others prop their eyes open with toothpicks. Let it go. Tomorrow’s another day so don’t fight your body’s need to slumber.

2. Take naps. Learn from the dogs, or cats, on this one. It is not uncommon for either animal to sleep some 18 hours each day. See how content they look when they’re napping? That could be you. Studies say 45 minutes is an energizing nap length, but feel free to spend a couple of hours on a rainy Sunday snoozing away.

3. Watch what you drink. Steer clear of caffeine at least five hours before bedtime and avoid lots of after-dinner alcohol. While enough alcohol may make you pass out, that’s not sleeping. Even decaffeinated beverages have a sliver of caffeine, so take heed when choosing that late-night cup of tea. You should cut down on any liquid consumption close to bed time just so you don’t have to get up in the middle of the night for a bathroom run, as well.

4. Exercise early. Jogging, weight lifting, power yoga and other vigorous exercise pumps up your heart and will give you a boost for at least two hours following your session. If you must exercise at night, opt for a gentle stretching or relaxation yoga session.

5. Establish a pattern. Once your body embraces your new sleeping habits, try to go to bed and wake up at the same time every day, even on weekends. If you must stay up late or wake up extra early on a given day, compensate with nap time.

Tips & Warnings

• Eight hours a night is the target length of daily sleep. You may need more or less, as not everyone is created identical. Once you’ve established your sleep pattern and you still feel tired, try increasing your length of sleep in increments, going to bed a tad earlier or waking up a little later until you find your ideal groove.

• A firm mattress and supportive pillow can also help or hinder your sleep. Make sure both are to your comfort.

• Don’t try to get adequate sleep on a bed of nails.

• Although you want to learn how to nap from dogs and cats, don’t follow their 18 hour guideline. Unless, of course, you like napping in the street after you’re fired and then lose your home for sleeping all day at work.