Tips for Improving Sleep

Interested in a few tips to getting a good night's sleep?

Set a schedule.
Exercise.
Avoid caffeine, nicotine, and alcohol.
Relax before bed.
Sleep until sunlight.

For more information and tips to getting a better night's sleep, click here.

Informational Websites

There are many websites which offer information and aid to anyone interested in learning about sleep and its associated disorders. The list below contains links to several websites which contain valuable information and resources regarding sleep. If you're interested in checking out other informational websites, simply click on one of the links listed below.

You can also search for other sites or specific information using the Google search bar below.

What is Sleep?

Until the 1950s, most people thought of sleep

as a passive, dormant part of our daily lives. We now know that our brains are very active during sleep. Moreover, sleep affects our daily functioning and our physical and mental health in many ways that we are just beginning to understand.

Nerve-signaling chemicals called neurotransmitters control whether we are asleep or awake by acting on different groups of nerve cells, or neurons, in the brain. Neurons in the brainstem, which connects the brain with the spinal cord, produce neurotransmitters such as serotonin and norepinephrine that keep some parts of the brain active while we are awake. Other neurons at the base of the brain begin signaling when we fall asleep. These neurons appear to "switch off" the signals that keep us awake. Research also suggests that a chemical called adenosine builds up in our blood while we are awake and causes drowsiness. This chemical gradually breaks down while we sleep.
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Why Is Sleep So Important?

Although scientists are still trying to learn exactly why people need sleep, animal studies show that sleep is necessary for survival. For example, while rats normally live for two to three years, those deprived of REM sleep survive only about 5 weeks on average, and rats deprived of all sleep stages live only about 3 weeks. Sleep-deprived rats also develop abnormally low body temperatures and sores on their tail and paws. The sores may develop because the rats' immune systems become impaired. Some studies suggest that sleep deprivation affects the immune system in detrimental ways.
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How Much Sleep Do People Need?

The amount of sleep each person needs depends on many factors, including age. Infants generally require about 16 hours a day, while teenagers need about 9 hours on average. For most adults, 7 to 8 hours a night appears to be the best amount of sleep, although some people may need as few as 5 hours or as many as 10 hours of sleep each day. Women in the first 3 months of pregnancy often need several more hours of sleep than usual. The amount of sleep a person needs also increases if he or she has been deprived of sleep in previous days. Getting too little sleep creates a "sleep debt," which is much like being overdrawn at a bank. Eventually, your body will demand that the debt be repaid. We don't seem to adapt to getting less sleep than we need; while we may get used to a sleep-depriving schedule, our judgment, reaction time, and other functions are still impaired.
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Problem Sleepiness

If a person is consistently sleepy at inappropriate times, it is possible that person has a condition known as "problem sleepiness."

A person with problem sleepiness exhibits mild to severe impairment of their ability to generally function and perform daily tasks. This can range from poor school or work performance or an inability to concentrate and stay alert. Problem sleepiness can also result in life threatening accidents, such as in a car or work place. Patients suffering from problem sleepiness may complain of difficulty concentrating, fatigue, and emotional labilty. Problem sleepiness occurs when the quantity of sleep is inadequate due to primary sleep disorders, other medical conditions, or lifestyle factors.