We are all concerned about our physical health: losing weight, dieting, and getting enough exercise. We have stressful lives and are in a constant battle with our emotional stability, especially when going through changes. Many of us, however, ignore another important factor to overall well-being and to coping with changes: sleep health. When we sleep well, we wake up feeling refreshed, alert and ready to face daily challenges. When we don’t, every part of our lives can suffer. Our jobs, relationships, productivity, health and safety (and that of those around us) are all put at risk.

The National Sleep Foundation outlines healthy sleeping habits to practice:

• Get the recommend 7-9 hours of sleep per night
• Establish consistent sleep and wake schedules, even on weekends
• Establish a relaxing bedtime routine: take a bath or do something calming before bed
• Avoid nicotine, caffeine (coffee, tea, cola, chocolate), and alcohol before bed. These substances can keep you awake or lead to disrupted sleep later in the night
• Don’t eat a big meal before bedtime (but don’t go to bed hungry, either)
• Exercise regularly, but finish a few hours before bedtime
• Make sure your bedroom is as dark as possible; light affects melatonin secretion, which directs your brain when to sleep.
• Use your bed for only two things: sleep and sex. Go elsewhere to read and relax; this will help you in associating beds with sleep.
• Create a quiet, secure sleep environment where your bedroom and bed are not places to obsess over daytime issues. Focus instead on whatever calms you, be it ocean waves, black velvet, green forests or sleeping lambs.
• Don’t watch the clock-it can cause anxiety about sleep
• Limit napping to 20-30 minutes, or eliminate it altogether
• Keep a journal or sleep log to record both good and poor nights’ sleep. This can help you recognize patterns and expose activities that trigger sleeplessness

Though scientists are still learning about the concept of basal sleep need, one thing sleep research certainly has shown is that sleeping too little can not only inhibit your productivity and ability to remember and consolidate information, but lack of sleep can also lead to serious health consequences and jeopardize your safety and the safety of individuals around you. The amount of sleep needed to be at one’s best is called “basal sleep” time. “Basal sleep is forever in competition with “sleep debt,” which is the total sleep we lose due to certain sleep disorders, restless partners or screaming infants (but parents cherish every waking moment … right?). We constantly need basal sleep to pay down our sleep debt”
(”Sleep Myths,” www.health.msn.com).

Most importantly, make sleep a priority. To learn more about sleep, how it works, how to get it and much more useful information, visit www.sleepfoundation.org. For a quick evaluation of your own sleep status, check out the Epworth Sleepiness Scale (http://www.sleepeducation.com/SleepScale.aspx).

Category: Body · Health & Wellness