Getting a Good Night's Sleep
  1. Sleep deprivation is a term used to describe the state you're in when you do not obtain enough sleep to satisfy your body's needs.

  2. If you consistently wake up in the morning feeling tired and out-of-sorts without knowing why, you may need to see a sleep specialist to track down what really happens as you sleep. Even if you don't remember waking up, something internal or external could be disturbing your sleep without you being aware of it.

  3. Quality of sleep is just as important as quantity of sleep when it comes to good health and feelings of well-being.

  4. Determining your Sleep Personality will help you explore your sleep patterns and potential sleep problems with more clarity.

  5. Remember, Nap-Ability refers to how easily, not how regularly, you nap. Those with great Nap-Ability can nap both in anticipation of a need to sleep (knowing they're going to have a late night) and to make up for a sleep loss.

  6. Developing a relatively set schedule for your mealtimes, exercise sessions, and other routine day-to-day activities will help you in your quest for regular, restful sleep. Your body runs on an internal clock, and the more you make use of external Zeitgebers (timegivers), the more likely you'll be to maintain a healthy sleep/wake pattern.

  7. It's important to understand the negative effect that caffeine and alcohol can have on sleep and then to monitor your intake of these substances to see how they affect you.

  8. Your sleep environment is an important factor when it comes to getting a good night's sleep.

  9. Without sufficient and well-timed exposure to bright light, your mood and your sleep/wake patterns may become disrupted.

  10. The basic rest-activity cycle (BRAC) is the 90-to 100-minute oscillation of brain waves signaling the rise and fall of alertness that continues throughout the day and night.

  11. While sleepwalking and sleeptalking are often harmless, night terrors and REM behavior disorders may be more dangerous. However, all will benefit from a medical evaluation if sleep deprivation develops.

  12. If your child wets the bed, make the clean-up of accidents as easy as possible. Put a rubber sheet on your child's bed and place a dry towel over the bottom sheet. That way, the mattress will remain free of urine and you can make up a new bed quickly, limited the amount of sleep both you and your child lose.

  13. Puberty is the time at which the onset of sexual maturity occurs and the reproductive organs become functional. The increase in sex hormone activity stimulates many physical and emotional changes and may affect sleep patterns as well.

  14. Your natural sleep personality emerges in full force during the middle decades of your life, but may begin to change as you enter your mid-40's.

  15. Aging brings many changes to the body, including a disruption of sleep patterns.


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