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Home > Embrace Life > Sleep > 6 easy ways to improve your sleep

6 easy ways to improve your sleep

You might be surprised to find out just how significant these simple suggestions prove to be. Give them a chance to improve your sleep—and your life

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Sleep to Be Sexy, Smart and Slim

1. Take a nap

Want to get some sleep and boost job performance by 34 percent? "Take a 26-minute nap," says Sara Mednick, research scientist at the University of California at San Diego and author of Take a Nap! Change Your Life. Studies show that one nap of up to 90 minutes between the hours of 1:00 and 4:00 P.M. will reduce your sleep debt, invigorate your day, boost your job performance, and not affect night sleep, says Mednick.

"To start, lie down at the same time every day for 20 minutes without the expectation of falling asleep," she says. "That way, you're teaching your body that it's okay to relax in the middle of the day." Eventually your body will believe you, and you'll doze off. Set your watch or cell phone to wake you up—and feel free to expand the time to sleep.

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6 Comments

Now only to have a wife that is interested in sex !

Submitted by Shawn on Tue, 2012-01-24 7:22am.

I have had trouble sleeping, nearly all my life. I must say that there has been relief, with retirement. I realise it's a long, arduous route for some people who are still in their prime, but it seems that stress was the strongest factor which precluded a good night's rest. I cannot blieve how wonderful it is to go to bed without dreading long, sleepless periods. I also enjoy a nap most days. My daughter in law is a shift worker who takes Melatonin for sleep. It works for her very well when on day shift. She has not taken it when on nights, although I understand many people do so. My son is also a shift worker who has trouble for several days, with the switch from days to nights, so often feels exhausted and ill prepared for his busy life.

Submitted by Jyl on Tue, 2012-01-24 2:21am.

You can only do what you can do when on shift work. Sometimes you get what you can during the day so you can go back on shift at night. Sleep is sometimes elusive for this group of night workers. I rarely see any tips for us.

Submitted by Sandra Allen on Wed, 2011-11-09 5:47pm.

sleep habits can change as we age.all our routines are different .i find if you nap juring the day chances are you wont get much sleep at night.fresh air and a warm bath helps relax our bodies to rest at night.at least i find when i get more fresh the sleep at night is better.if i have to put a time on a nap chances are again i wont rest.

Submitted by debra on Tue, 2011-11-08 9:23pm.

some important points. I love to read before sleep but sometimes find it difficult to put down a good book.

Submitted by rosehaven on Sat, 2011-02-12 9:39pm.

I've felt sleep deprived for awhile now and have always teased I'm going to lay down in the health room at work for a quick nap. I'm going to try it on Monday. As your article says, even if I simply lay down for 20 minutes it's a start.

Submitted by Sue on Fri, 2010-10-01 7:40pm.