3_BIM_ _READING_WORKSHEET 1

Ten keys to a better night’s sleep


Sleep is a basic human need, as basic as the need for oxygen. Getting a good night’s sleep is not only directly related to how we feel the next day, but to ourlong-term health as well. Still, many of us suffer from at least occasional insomnia. Even more of us report at least one night of restless sleep per week that leaves us feeling ill and irritable. Thisis a serious problem. If you think otherwise, consider this. People who sleep four hours or less per night are twice as likely not to survive in six years as those who sleep the normal eight hours orso.
Given the seriousness of sleep, how can we make sure that we rest well and stay healthy? While there are no foolproof methods, here are some suggestions from sleep experts. If you do have troublesleeping and these methods don´t help, it’s important that you see a doctor before insomnia causes your health to suffer. Start with these suggestions, though.
If you can’t sleep in the middle of thenight, don’t get up. Exposing yourself to bright light will affect your body clock and worsen your insomnia. Stay in bed.

Avoid naps except for a brief ten-to fifteen-minute nap between 2:00 and4:00 P.M.

Restrict your time in bed to the average number of hours you’ve actually slept per night during the previous week. Don’t try to make up for lost sleep. It can’t be done.

Get regular exerciseeach day, but finish at least six hours before bedtime. Exercising in the evening can help keep you awake.

Take a hot bath for thirty minutes within two hours of bedtime. The bath will warm you.Relax you, and make you feel sleepy.

Keep your bedroom dark, quiet, and well ventilated.

Keep a regular schedule seven days a week.
Avoid the urge to sleep late on weekends. Although it may feel goodwhile you’re doing it, sleeping late on the weekends can lead to insomnia during the week.

Get at least half an hour of sunlight within thirty minutes of waking. The morning sun helps set your body...