How To sleep

How do you know if you are getting proper sleep? Answer the following questions:

* Do I need an alarm clock to wake up at the right time?

* Do I often fall asleep in meetings, after heavy meals or when watching TV?

* Do I often sleep extra hours on weekend mornings?

* Do I feel tired during the day? If you answered yes to any of these questions, it's likely you need more sleep.


THE GOLDEN RULES OF SLEEP

1. Get proper sleep

Identify the amount of sleep you need to be fully alert all day and get that amount every night. For most adults, it's eight hours. For teenagers, it's nine.For babies more than 10 hours.

2. Establish a regular sleep schedule

Go to bed at the same time every night, and wake up at the same time every morning - including weekends.

3. Get continuous sleep

For sleep to be rejuvenating, you should get your required amount of sleep in one continuous block. Any nicotine or caffeine after 2pm or alcohol within three hours of bedtime will disrupt your sleep.

4. Make up for lost sleep

For every two hours awake, you add one hour of debt to your sleep debt account. It takes eight hours of sleep to restore 16 hours of waking activity. You cannot make up for large sleep losses during the week by sleeping in at the weekend. Try taking a 20-minute power nap at midday.

SLEEP STRATEGIES

1. Keep your bedroom quiet, dark and cool

Sleep on a mattress with individual pocketed coils that reduce motion transfer, or a foam mattress designed to support your back properly.

2. Reduce stress