Summary and Next Steps

By now you've learned a lot about sleep, it's benefits and how to get a good night's sleep. You've also learned about the dangers of sleep deprivation and how to manage sleep debt.

Dr Dement says: "As with any force of nature - the tides, the seasons, or the process of aging - we defy our circadian rhythms and sleep indebtedness at our own peril. When we harmonize our lifestyle with our body's master clock, we maximize the quality of our life - physically, mentally and emotionally." (Promise of Sleep p 103)

This summary lesson now gives you a sample plan to follow to get enough sleep. Select your own time frame - do one step per week (or month), or promise yourself that you'll take the next step as soon as you complete the current step. But take the steps!

Step 1a: Know how much sleep you need to function well and feel focused and energized.

Did you fill out the charts ( Sleep Diary/Chart (pdf file)) to find how much sleep you actually need? If you didn't, fill them out as your first step in improving your sleep patterns.

Step 1b: Know what your best times are - when you are most alert and able to produce fine work.

The charts (of step 1a) will also help you determine these times.

Step 1c: Know when your down time is - that dip in the afternoon when you feel drowsy that is optimal for napping.

Doing steps 1a, b, and c will make you aware of your own circadian or daily biological rhythm.

Step 2: Experiment with napping. (See Napping) Experts disagree on whether to nap or not. Find out what's best for you. Does napping revive you in the afternoon so that you can accomplish more? Then nap. Does napping stop you from falling asleep at night? Then don't nap.

If you nap, know where and when and how long is best for you.

Step 3a: (for yourself) Think about your last hour of the day before you go to bed. Is there anything you can change to make that hour more sleep-friendly? See Bedtime Routines for pre-bedtime ideas.
Step 3b: (for your children) What is your child doing for the hour before bedtime? Can you implement any changes in order to make the hour a time you and your child look forward to each day? Is bedtime a struggle? Does your child resist going to bed? Can you make the last hour of the day more sleep friendly? Again, see Bedtime Routines for ideas for children.
Step 4: Have a good look at your bedroom. Is there anything that needs changing in order to make it more sleep friendly? (See The Bedroom Itself for ideas.)
Step 5: Make a promise to yourself and your loved ones never to drive while drowsy. (See Dangers of Sleeplessness) Take actions along this line. If you feel sleepy before your drive home, nap for just 5 minutes for a 'pick-up'.
Step 6: Experiment with food and times of meals to see what's best for giving you a good night's sleep. (See Sleep and Weight)
Step 7: Experiment with strategies for combating stress so you can fall asleep faster. (See Sleep and Stress)
Step 8: Add exercise to your day or, if you already exercise regularly but fairly late in the day, try to exercise earlier so that you don't awaken yourself just before going to bed. (See Sleep and Exercise)
Step 9: When you've gone through these 8 steps, repeat them.

1. Do you notice any change in your sleep patterns after making changes?
2. Have you discovered whether napping is for you or not? Is napping something you just use at times of crisis?
3. Try a new activity in your bedtime routine or with your children at bedtime.
4. Take another step to make your bedroom more sleep friendly.
5. Stop and ask yourself whether you've been keeping your promise to your loved ones not to drive while sleep-impaired. Re-affirm this promise.
6. Try different foods and/or eating times to see how they affect your sleep.
7. Try a new strategy for combatting stress. Keep a list of things you'd like to try in the future.
8. Try new exercises that you can do early in the day.
9. Repeat again. Changes to your sleep might come slowly but don't give up. Keep experimenting until you find what's optimal for you.

Use these steps and keep note of what you've learned and what you'd still like to do. Add to it as you need to.

My hope is that the ideas and suggestions you gather from this website will help you sleep well and improve the quality of your life. This includes all aspects of life - physical, mental, emotional, social.

Satisfying, restorative sleeping to you!

Contents

Summary and Next Steps