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Promoting Healthy Sleep

  1. Maintain a regular bed and wake time schedule including weekends.
  2. Establish a regular, relaxing bedtime routine.
  3. Sleep on a comfortable mattress and pillows.
  4. Avoid all caffeine related products (e.g. coffee, tea, soft drinks, energy drinks, chocolate)
  5. Avoid all nicotine (e.g. cigarettes, chewing tobaco, smoky rooms, tobacco products).
  6. Avoid alcohol close to bedtime.
  7. Use your bedroom only for sleep and sex.
  8. Finish eating at least 3 hours before your regular bedtime.
  9. Exercise regularly. Complete your workout at least 4 hours before bedtime, your body needs time to wind down.
  10. Create a nice sleep-conducive environment that is dark, quiet and cool.

Click here to see things you should avoid before sleep.

Benifits of Healthy Sleep

Despite decades of research, knowledge of sleep's function is minimal. Several theories and axioms are listed herein.

Restoration
Sleep affects the body in several ways. Wound healing has been shown to be affected by sleep. Sleep affects metabolism, studies have show a significant difference in metabolic rate for persons who have gotten adaquate sleep.

Anabolic/catabolic cycle
Non-REM sleep may be an anabolic state marked by physiological processes of growth and rejuvenation of the organism's immune, nervous, muscular, and skeletal systems. Wakefulness may perhaps be viewed as a cyclical, temporary, hyperactive catabolic state during which the organism acquires nourishment and procreates.

Ontogenesis
According to the ontogenetic hypothesis of REM sleep, the activity occurring during neonatal REM sleep (or active sleep) seems to be particularly important to the developing organism.

Memory processing
Scientists have shown numerous ways in which sleep is related to memory. Memory also seems to be affected differently by certain stages of sleep such as rapid eye movement sleep (REM) and slow-wave sleep (SWS).

Preservation
The "Preservation and Protection" theory holds that sleep serves an adaptive function. It protects the person during that portion of the 24-hour day in which being awake, and hence roaming around, would place the individual at greatest risk. Organisms do not require 24 hours to feed themselves and meet other necessities.

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