The resources below - provided by the National Sleep Foundation - will also help you learn more about sleep.
Think you really know sleep? Use this popular American resource to find out just how much you know.
Take the test>>
Did you know a sleep diary is an effective way to track and monitor your child's sleep habits?
Download the sleep diary (PDF)>>
Have you met the Dozes yet? They're ready to teach your family about sleep.
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Home - Adults & Sleep - Sleep Debt Can Cost You
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Sleep Debt Can Cost You
You may have a "sleep debt" if you answered "yes" to any of these questions.
Sleep debt can affect you in ways you don't even realize.
And, you aren't alone.
According to research conducted by the National Sleep Foundation,
a majority of adults experience sleep problems. However, few recognize
the importance of adequate rest. In addition, most are unaware that effective methods
of preventing and managing sleep problems now exist.
Being at risk for poor sleep is much more common than you may think. Virtually everyone suffers at least an occasional night of poor sleep. However, certain individuals may be particularly vulnerable. These include students, shift workers, travelers and persons suffering from acute stress, depression or chronic pain. People working long hours or multiple jobs may also find their sleep less refreshing.
What is the right amount of sleep?
Sleep needs vary. In general, most healthy adults need seven to nine hours of sleep
a night. However, some individuals are able to function without sleepiness or drowsiness
after as little as 6 hours of sleep. Others can't perform at their peak unless they
have slept 10 hours. And, contrary to common myth, the need for sleep doesn't decline
with age (although the ability to get it all at one time may be reduced).
How do you measure how much sleep you truly need?
If you have trouble staying alert during boring or monotonous situations when fatigue
is often "unmasked," you probably aren't getting enough good-quality sleep. Other
signs are a tendency to be unreasonably irritable with co-workers, family or friends,
and difficulty concentrating or remembering facts.
Here are some tips for a good night's sleep many people, just like you, have found to be useful:
• Avoid caffeine, nicotine and alcohol in the late afternoon and evening. Caffeine and nicotine can delay your sleep, and alcohol may interrupt your sleep later in the night.
• Exercise regularly, but do so at least 3 hours before bedtime.
• If you have trouble sleeping when you go to bed, don't nap during the day, since it affects your ability to sleep at night.
• Consider your sleep environment. Make it as pleasant, comfortable, dark, cool and quiet as you can.
• Establish a regular, relaxing bedtime routine that will allow you to unwind and send a "signal" to your brain that it's time to sleep.
• If you can't go to sleep after 30 minutes, don't stay in bed tossing and turning. Get up and involve yourself in a relaxing activity, such as listening to soothing music or reading, until you feel sleepy.
A call to a doctor is another alternative.
While many individuals will try an over-the-counter medicine to help them sleep,
these should be taken with caution. Your physician or pharmacist can help inform
you about the different types of medications available and which would be most effective
for you. If your sleep problems persist for longer than a week and are bothersome,
or if sleepiness interferes with the way you feel or function during the day, consult
a doctor.
The bottom line is this: Adequate sleep is as essential to health and peak performance as exercise and good nutrition.
