so you can save them, if you like the idea. They are more or less the same from the challenge, but all together and in a much more concise form. I didn’t write them; they are from Tickle.com. You can read them at the end of the Do you get enough sleep? quiz. However, tou have to join to take the quiz, and while the result will obviously vary, the tips are the same for everyone. So, to save you the trouble, here they are:
Do you get up and go to bed at the same time each day?
Routine is the main ingredient for a good night’s sleep. If you go to bed and wake up at the same time every day (even on weekends) your body will begin to anticipate your sleeping schedule. You’ll find yourself getting sleepy right around bedtime, and waking up effortlessly in the morning. You might even begin to wake up before your alarm.
How many hours of sleep do you get a night?
How much sleep should you get a night? There is no standard answer to this question. Most people average about 6 to 8 hours of sleep a night. But sleep requirements vary from person to person. What works for one person might not work for another. Your optimal sleep time is the amount that leaves you feeling rested and alert all day long. Find your optimal time by altering your sleep time in 30 minute increments, and tracking your performance the following day.
Do you exercise regularly?
Regular exercise is a great way to improve the quality of your sleep. Exercise aids sleep by reducing stress, increasing oxygen consumption, and improving circulation. Studies have shown that individuals who walk more than six blocks per day have 1/3 fewer sleep disturbances than people who walk less. When those blocks are walked briskly, sleep disturbances are reduced by half.
Do you exercise within one hour of going to bed?
Mid-afternoon exercise can improve your sleep, but exercising right before bed gets your energy up and may throw off your normal sleeping patterns. It’s best to avoid engaging in strenuous activities late in the evening or night. Try to get your daily exercise in at least three hours before bedtime.
Describe your room temperature.
If your room is too hot or too cold, you aren’t going to sleep well. Cold hands and feet equal a poor night’s sleep, so it’s best to keep warm. But don’t keep things too toasty. Studies have shown that a slight drop in body temperature near bedtime can help induce sleep. A cool room and a warm blanket are your best bet for a good night’s sleep.
Sound and light levels.
Usually, a dark, quiet room is most conducive to sleep, but preferences may vary. Some people might be afraid of the dark. Others might find certain noises and sounds comforting. Experiment with sound and light levels to find the combination that is best for you.
Do you read, watch TV, or work in bed?
It is a good idea to use your bed only for sleep and other intimate activities. Using your bed solely for these two tasks gets you into a groove, bolsters your sleeping patterns, and helps you fall asleep faster. Working, watching TV and, to a lesser extent, reading in bed can confuse your body and break the stride of your sleeping routine. When you get under the covers, your brain won’t know if it’s supposed to wake-up or shut down.
Do you often eat dinner less than hour before bedtime?
It’s not easy to fall asleep on an empty stomach. If you’re hungry right before bed, a light snack is a good idea. A large meal, however, will probably keep you tossing and turning all night. Dairy products and turkey contain tryptophan, a natural sleep-inducer. A half sandwich and a glass of milk are a good prescription for sound sleeping.
Do you smoke?
Nicotine, like caffeine, is a stimulant that can make it difficult to fall asleep. Nicotine may also be linked to problems waking up. If you are a chronic smoker, nicotine cravings in the middle of the night may cause you to sleep fitfully. Quitting smoking may cause more sleep problems at first, but your sleep will improve in the long run.
Nightcap before bed.
Alcohol consumed at bedtime might help you fall asleep faster, but studies have shown that alcohol consumed within an hour of bedtime actually disrupts your sleep later in the night. You may sleep fitfully, wake from dreams, and have trouble falling back asleep.