Caffeine and Sleep

Just in case you didn't already know, sleep and caffeine are related. Although this is no big revelation for many it's worth knowing a bit more about their relationship.

clipped from www.caffeinedependence.org Studies have demonstrated that caffeine disrupts sleep. When caffeine is consumed immediately before bedtime or continuously throughout the day, sleep onset may be delayed, total sleep time reduced, normal stages of sleep altered, and the quality of sleep decreased. Caffeine’s effects on sleep appear to be determined by a variety of factors including dose, the time between caffeine ingestion and attempted sleep, and individual differences in sensitivity and/or tolerance to caffeine. Caffeine-induced sleep disturbance is greatest among individuals who are not regular caffeine users. Although there is evidence for some tolerance to the sleep disrupting effects of caffeine, complete tolerance may not occur and thus habitual caffeine consumers are still vulnerable to caffeine-induced sleep problems.

Sleeping Postures and Personality

The Foetus: Those who curl up in the foetus position are described as tough on the outside but sensitive at heart. They may be shy when they first meet somebody, but soon relax.

This is the most common sleeping position, adopted by 41% of the 1,000 people who took part in the survey. More than twice as many women as men tend to adopt this position.

Log (15%): Lying on your side with both arms down by your side. These sleepers are easy going, social people who like being part of the in-crowd, and who are trusting of strangers. However, they may be gullible.

The yearner (13%): People who sleep on their side with both arms out in front are said to have an open nature, but can be suspicious, cynical. They are slow to make up their minds, but once they have taken a decision, they are unlikely ever to change it.

Soldier (8%): Lying on your back with both arms pinned to your sides. People who sleep in this position are generally quiet and reserved. They don't like a fuss, but set themselves and others high standards.

Freefall (7%): Lying on your front with your hands around the pillow, and your head turned to one side. Often gregarious and brash people, but can be nervy and thin-skinned underneath, and don't like criticism, or extreme situations.

Starfish (5%): Lying on your back with both arms up around the pillow. These sleepers make good friends because they are always ready to listen to others, and offer help when needed. They generally don't like to be the centre of attention.

Although this might sound a lot like palm reading this is actually from a BBC report and has been studied by accredited doctors. This particular article is based on the work of Dr. Chris Idzikowski. You can read more about Dr. Idzikowski and his work here.

Tips for Sleeping Well

I found this to be a short and pretty way of explaining something that can get quite complicated.

clipped from health.yahoo.com Sleep Tight All Night Quality of sleep is as important as the quantity of sleep. Often we think we sleep for eight hours, but unless we are getting good quality REM sleep, which is when the body truly rests, we will awake feeling as if we hadn't slept at all. Here are the ways to be sure you are getting quality sleep: 1. Do not eat late. Your last meal should be no later than seven in the evening. 2. Do not exercise just before bed. You should engage in no strenuous exercise for at least two hours before bed. 3. There should be no pets in the bedroom. Sleeping with pets often causes restless sleep. 4. You might try this sitting meditation a half an hour before bed: Sit comfortably at the edge of a firm seat with your back erect and your head tilted slightly downwards. Place your arms gently over your lap and breathe slowly, deliberately, and gently. Keep your eyes slightly closed. Do this for 15-20 minutes.

Counting Sheep

Check out this new way of boring yourself to sleep.

Some things you didn't know about sleep

These are some points that were interesting in Discovery's article "20 Things You Didn't Know About Sleep":

6. In 2004 Americans filled more than 35 million prescriptions for sleeping pills.The number of adults aged 20 to 44 taking pills to help them fall asleep has doubled in the last four years.

7. More than 100,000 car crashes in the United States each year result from drowsiness. Drivers talking on cell phones increase the rate by 6 percent, so don't call someone if you get tired.

11. Let's sleep on it first: In a gesture of integration with the European Union, Spain has launched a campaign to eliminate the tradition of siestas, or afternoon naps.

12. Thanks in part to their afternoon naps, Spaniards sleep an average of 40 minutes less per night than other Europeans. Spain also has the highest rate of workplace accidents in the EU and the third lowest productivity rate.

16. Dreaming is connected to bursts of electrical activity that blow through the brain stem every 90 minutes during REM sleep. Over a lifetime, an average person spends more than six years dreaming, clocking more than 136,000 in all.

17. But nobody knows why we dream.