RULES OF RESTORATIVE SLEEP

(Men's Health) Deep, refreshing rest doesn't just happen. Different factors inside and outside your body must come together. Here are the dos and don'ts.

Don't judge sleep quality based on duration

Just because you didn't get eight hours of sleep doesn't necessarily mean you had a crummy night's rest. Be subjective; How did you feel when you woke up in the morning? Were you sleepy during the day, or did you feel engaged? If you felt alert, you probably had better quality sleep than you think.

Don't linger in bed for hours at a time

If you usually sleep say, six hours, try to spend this amount of total time in bed. Lying there for eight hours just because everyone says you need a full eight hours of shuteye feeds frustration and teaches your brain the awake time in bed is okay. Reserve your bedroom for sleep, and of course, sex.

Don't shallow sleeping pills like candy

Prescription meds can help chronic insomnia but may disrupt memory retention, suggesting that they affect sleep quality. Supplements can work without those effects. Try melatonin in doses of 3 to 5 milligrams (unless you're taking anti-depressants then do not use); L-theanine, a component in green tea; and GABA, a mood-regulating neurotransmitter.

Do get up at the same time every day

Doing this helps you feel ready for sleep at the same time each night, says Adam Bramoweth, Ph.D., a sleep expert at VA Pittsburgh Healthcare System. Consistency is key. Can't get out of bed? The Palovk Shock Clock (priced at $130, pavlok.com) will zap you awake. Set the strength to the electric zap with an app.

Do individualize your sleep data

Fitness trackers make this easy. One study found that newer Fitbit devices are about as accurate as sleep lab testing at tracking heart rate and movement while you sleep. Combine this data with your observations (room temperature, noise levels and gassy spouse) to find your ideal formula for good sleep.

Do set some meaningful life goals

A study in Sleep Science and Practice links life purpose with better sleep quality in older adults. In other words, if you're adrift in life, then maybe that's why you can't drift off. Set some specific goals. Paste them with pictures to a bedroom wall and see if your sleep doesn't become less jangled and more restorative.

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