10 tips for great sleep and a better relationship.

This week's Relationship Resolution is about something most people either curse or take for granted - sleep.  If you've never had a problem with sleep you are lucky.  If you have had problems, you know how terrible it can be.

The National Sleep Foundation took a poll of 1000+ people and found lack of sleep is linked to increased feelings of anger, stress, and pessimism.  No wonder I'm writing about sleep on a relationship blog!

Here are ten ways to keep your sleep healthy (and by extension your relationship.)

1. Wake up the same time every morning, even weekends, regardless of what time you fell asleep or how well you slept.  
2. Create and follow a routine when getting ready for bed - teeth brushing, reading, stretching, prayer, writing, etc.  This also means going to sleep around the same time of night.  Your routine will tell your mind and body it's time to go to sleep.
3. Avoid alcohol and caffeine in the evening hours as they disturb sleep patterns.  Even though alcohol may help you fall asleep, it keeps you from the restful part of sleep called REM.  Consistent use of tobacco also interferes with sleep, so you may consider cutting down or quitting.
4. Make your bedroom conducive to sleep - minimize noise and distractions, comfortable room temperature, reduce lighting.  A television, even with sound off, will still keep you out of REM sleep set a timer on it.
5. Do not nap during the day as it reduces the quality and quantity of your sleep at night.  If you need to refresh yourself take a break.
6. Your bedroom is only for sleeping and sexual activity.  If you use it for other things you train your brain to associate it with waking activities and even stress.
7. If you are unable to fall asleep after 20 minutes in bed, get up and divert your attention to something relaxing in another room until you become sleepy.  Then return to bed.  This keeps your bed from being associated with restlessness or anxiety over non-sleep.
8. Keep active seven days a week and include all five aspects of yourself in activities (social, physical, emotional, cognitive, and spiritual.)  Exercise in the late afternoon/early evening to help deepen your sleep later at night.
9. Do something relaxing prior to bedtime so you can unwind mentally and physically.  A warm bath a few hours before sleep has the added benefit of raising your body temperature which will trigger you to be sleepy at bedtime.
10. Set aside time each day well before sleep to resolve issues/problems/conflicts.  If you go to bed without something resolved, remind yourself it can wait until the next day.  It is helpful to have a journal to write down thoughts, to do lists, and reminders before you go to bed so you aren't thinking of them as you try to fall asleep.

Your courageous work is to create good sleep so you can create a great relationship.

Comments appreciated and replied to!

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