Is it difficult for you to "roll out of bed" in the morning? Do

you have a hard time concentrating in the morning and

feel like you're running around in a fog for most of the day?

Are you constantly trying to "snap yourself out of it?" If this

sounds like you, then you may not be getting enough

uninterrupted sleep. Most adults need between 8 to 10

hours of uninterrupted sleep every night in order to function

at their best.

Why "uninterrupted" sleep? Because normal sleep is

composed of "sleep cycles" with each cycle made up of

two distinct parts, one physical and one mental. During the

first, or physical, part of the cycle, you do not dream. Your

body uses this time to physically heal and rejuvenate itself.

If you miss this phase of the sleep cycle or if it's interrupted,

your body will feel tired and drained and you'll have trouble

maintaining physical coordination.

You dream during the mental phase, or the second part, of

the sleep cycle. During this phase, your mind plays out

your stresses and troubles and resolves all the little issues

that bother you throughout the day. This is usually

accompanied by rapid eye movement and is also known

as "REM" sleep or dreaming sleep. People who are

deprived of dreaming sleep have a difficult time staying

focused mentally.

A typical sleep pattern usually involves 4 to 7 complete

sleep cycles during the night, with each sleep cycle lasting

60 to 90 minutes. Getting enough uninterrupted sleep is

important since waking up in the middle of a sleep cycle

usually leaves you feeling tired or groggy or both.

Here are some tips to help make sure you get your full "40

winks" and wake up feeling mentally and physically

refreshed.

Make Sure You're Ready To Go To Sleep

Just because you're ready to go to bed doesn't mean

you're ready to sleep. If you lie awake in bed for more than

30 minutes, then your mind is still too active and not ready

for sleep yet. You might have some unfinished business

you're thinking about or there may be something else that's

occupying your mind. If this happens, get out of bed and

go into another room. Put on some relaxing music or read

some light fiction until you start feeling sleepy. You might

also try sipping some warm milk or herbal tea. The idea is

to try to get your mind to relax so avoid doing anything that

will stimulate the mind like trying to work or watching TV.

When you find that you've read the same paragraph 3

times and still can't remember what it says, you're probably

ready to sleep.

Make Your Bedroom Conducive to Sleep

Your bedroom should invite sleep by being quiet, dark,

and comfortable. The room should be at a slightly cool

temperature and have plenty of good ventilation. Keep a

clock handy but out of sight so you won't be tempted to

stare at it if you wake up in the middle of the night. The

bedroom curtains should be heavy enough to block out

any stray light. If outside noise is an issue, consider a

"white noise generator" or something similar. Lastly, take

a critical look at your bed. If you have a traditional mattress

and haven't replaced it in several years, it might be time to

consider a new one. Your old mattress might be keeping

you up at night.

Stick to a Routine

Try to set and keep a sleep routine. Go to bed and get up

at the same time every day, even on holidays and

weekends. This will help to "program" your body clock to a

preset sleep period. Keeping a set routine will make it

easier to fall sleep at night and easier to wake up in the

morning. Your body will also be able to adjust the length

of the sleep cycles so that they are completed within the

allotted time.

Don't Work in Bed

Your body should be conditioned to "shut down" and sleep

as soon as you lie down in bed. Therefore, don't watch TV,

pay bills, or do office work while in bed. Doing so will keep

your mind active for hours and all you'll do is toss and turn

for most of the night. If you must work, go into another

room and return to your bedroom only when you're

actually ready to sleep.

Don't Bring Worries To Bed With You

Before you go to bed, write down anything that is worrying

or bothering you and make a promise to yourself that you'll

think about it the first thing in the morning. You have no

idea how liberating this is until you try it! Once you write

things down, your mind no longer feels compelled to

constantly remind you about it. Keeping a journal is an

excellent way to "download" and capture all of the day's

worries and problems onto paper so you won't lie awake

all night thinking about them.

Wind Down in the Evening

Avoid drinking alcohol or caffeine and eating heavy meals

for 2-3 hours before bedtime. A late meal or a nightcap

will actually activate your digestive system making sleep

difficult. Caffeine is a stimulant and is an ingredient of

many beverages including coffee, teas, and soft drinks.

Avoid these altogether in the late evening or make sure

you're drinking the "decaf" version.

Sleep is something we all take for granted but it's an

essential part of staying healthy. These tips should help

you get a full night of restful, uninterrupted sleep. You'll

start to feel the benefits immediately. You'll wake up

feeling physically refreshed and mentally sharp. What a

great way to start a new day!