S.W.A.T.
6. The bedroom should be dark, cool and quiet This is important in order to get quality sleep. Use a sleep mask and ear plugs in order to help obtain the dark and quiet. A fan helps with keeping the room cool, as well as provides white noise to help drown out other sounds. Why didn’t Joe in our picture not score the perfect 10? Any parent should know the answer to this one: lock the kids out of the bedroom. If it doesn’t have a lock, put Vaseline on the doorknob and keep your channel locks handy.
7. Establish a sleep routine If you always watch the 10 p.m. news before going to bed, then you have a routine. Although, they say to never have a TV in the bedroom, so the bedroom is reserved for sleep and the odd extracurricular activity only.
8. Practice some relaxation techniques If you have trouble falling asleep count imaginary sheep jumping over a fence until you have bored yourself to sleep. Now they suggest that you concentrate on your breathing by counting three-second breaths in and six-second breaths out. If that doesn’t work after 30 minutes, get up and read a FAA publication until sleepy.
9. Leave the stress out of sleep time Write down your feelings about the stressor and say you are leaving it until tomorrow. If the stressor happens to be your spouse, make sure what you wrote your feelings on has a very good lock.
10. Learn the secret of the “Power Nap”
Sleep debt can be made up with interest by a power nap of 15 to 25 minutes only. This short nap pays off about an hour of sleep debt. Do not sleep longer or you may wake up feeling like crap due to sleep inertia, which occurs if you wake up from stage three or four deep sleep. Thus, from about 30 to 90 minutes you run the risk of sleep inertia, which can
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