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For those that are living always "on" in an always-connected, overwired world, there simply is never enough time. Especially for sleep. All too often, when there is time for sleep, we can't. Our minds are too busy to turn off.

We are a tired country. Would it surprise you that 43 percent of Americans ages 13- 64 say they rarely or never get a good night's sleep on weeknights?

Statistics from the National Sleep Foundation report:

More than half (60 percent) say that they experience a sleep problem every night or almost every night (i.e., snoring, waking in the night, waking up too early, or feeling un-refreshed when they get up in the morning.)" And 15 percent of adults between 19 and 64 and 7 percent of 13-18 year olds say that they sleep less than six hours on weeknights.

When it comes to sleep, amount, depth, and quality matter. The National Sleep Foundation offers clear and compelling recommendations for good "sleep hygiene."

So why are we a nation struggling with sleep?

Technology.

Technology is great, until it isn't. In our always-on, always-connected lifestyles, we are overwired. Our capacity to work from anywhere at anytime of the day is having a ripple effect of negative consequences for our health, our happiness, our relationships and our sleep.

It seems that the more connected we are and the more distractions we face and, the less effective we become. Being less effective means we have to work more hours to get caught up. And the longer we work, the less sleep we have. The less sleep we have, the less effective we are. It is a never-ending, depressing downward spiral.

What are our options?

Unplug. Turn it off. Just say no.

Yes, this is easier said than done. Stepping back from our overwired lives requires discipline. The pressure comes from within us. We are biologically wired to connect. With every new email, we receive a new nugget of information. From this nugget, we can get a squirt of the "feel-good" neurochemical dopamine that may become addicting. The pressure also comes from around us. People demand that we drop what we are doing to solve their problems.

Here are five recommendations to reverse the never-ending downward spiral and improve your sleep.

1. Take Time Throughout The Day To Unplug -- Even For Five Minutes

Rather then running full-speed ahead until we are on empty, rejuvenating throughout the day helps us make better decisions throughout the day and sleep better at night. Take at least five minutes and focus on five things you love. Reminisce about a great vacation. Hydrate (with water). Oxygenate (with deep belly breathing). Whenever possible, Emerson takes "walking" meetings.

2. Set Boundaries Around Specific Times Of The Day When You Say "No"

Our willpower is finite. Clear (impenetrable) boundaries help us preserve precious willpower (to exercise, to resist that pint of Ben & Jerry's, to get to bed earlier, etc.). There are no screens at the dinner table. There is no reading email between 6:00 and 8:00 p.m. No screens before bedtime. Be clear with your rules and then follow them. Emerson has dinner by 7:00 p.m. and is in bed by 10:15.

3. Implement A System For Capturing "To-Do's"

Every day, before leaving work, capture what needs to happen. Emptying the to-do's from our brains means that we can mentally leave the office when we physically leave. At home, we can be more present with loved ones, relax and actually rejuvenate. This in turn positions us to be more effective the following day.

4. Create A Strategy For Recording Late-Night Thoughts

As our mental alertness shifts, so do our brainwaves. Despite the best-laid plans, thoughts will arise. Build a system for storing ideas as a way to get ideas out of your mind. Keep a pad of paper by your bed. If your partner is a heavy sleeper, use voice recognition software. Avoid turning on a light or using a screen (e.g., smartphone), as this will disrupt melatonin production.

5. Schedule A Sleep Appointment

We can't always control our calendars. Try to schedule one hour every evening for yourself. Carve out space to exhale. Rejuvenate with your favorite stress relievers -- a warm bath, a favorite light meal, yoga, an inspiring movie or a new book. By taking time to connect inward, you will sleep better and have more to give back.

출처 :http://www.huffingtonpost.com/camille-preston-phd-pcc/sleep-tips_b_2059100.html#slide=more261449

• How many of hours sleep do you generally need per night?
• What time do you usually go to bed?
• What time do you usually wake up?
• Do you manage to sleep as much as you need? If not, why not?
• Have you ever suffered from insomnia?
• Do you suffer from insomnia? Are you a light sleeper or a heavy sleeper?
• What keeps you awake at night? (e.g. worrying too much about stuff, too much coffee, your partner's snoring, your neighbors' parties, an uncomfortable bed, a hot summer)
• Do you use, or have you ever used, any special methods that help you get to sleep?
  • A strong nightcap?
  • Sleeping pills?
  • Herbal remedies?
  • Counting sheep?
  • Meditation?
• Do you snore?
• Do you talk in your sleep?
• Do you ever oversleep?
• Do you need an alarm clock to wake up?
• Do you ever sleep in? (Sleep late in the morning)
• Do you fall asleep while watching the TV or reading?
• Do you have a nap at lunchtime or at another time of the day? Does it help?
• What do you wear in bed? (I hope this question's not too personal!)
• Do you have a duvet, or do you prefer sheets and a blanket? How big is your bed?
• Do you remember your dreams?
• Do you have a recurring dreams?
• Tell us about a memorable, enjoyable, or strange dream you've had?
• Do you suffer from nightmares? Can you remember any specific nightmare?
• Do you believe that it's possible to interpret dreams? Have you ever tried to interpret your own dreams?
• Have you ever walked in your sleep? Do you know anyone who does?
• 출처  : http://iteslj.org/questions/sleep.html