Secrets to Successful Sleep: Sleep Awareness Week

March 2-8th is the National Health Foundation's Sleep Awareness Week. According to Arianna Huffington "the sleep deprivation so many of us experience in striving to get ahead at work is profoundly and negatively affecting our creativity, our productivity, and our decision making". 

So why is sleep so important

Good sleep improves health, wellbeing and performance. It is essential to your body’s ability to repair and process. Poor sleep can make you ill, unhappy and underperform in everything you do.

Some Sleepy Statistics

  • Approximately one in five adults suffers from a sleep problem. Sleep problems have serious consequences to the health of individuals and the population. As a result, poor sleep causes significant health care and productivity costs. 
  • The average adult needs seven to eight hours of good quality sleep. 
  • 48% of Americans say they don’t get enough sleep, but less than half do anything about it.
  • Sleep problems affect 53% of women and 44% of men
  • The most sleep deprived age group is 35 to 54 years old (52%) 
  • 45% of men believe we can train ourselves to need less sleep, a proven untrue myth 

Enough, quality sleep may help you:

  • Reach and maintain a stable weight
  • Have better looking skin
  • Improve focus, performance and memory
  • Regulate your mood
  • Reduce your risk of chronic diseases such as dementia, stroke and diabetes

"Sleep is that golden chain that ties health and our bodies together" -  Thomas Dekker

Sleep deprivation 

Sleep deprivation is getting less sleep than you need. Sleep deprivation is a major cause of accidents and can cause or worsen:

  • Overeating carbohydrates and gaining weight,
  • Unhealthy skin,
  • Poor focus and willpower,
  • Depression and anxiety in all ages groups,
  • Poor sports performance,
  • Changeable mood,
  • Bad habits, such as coffee, smoking, lack of exercise and illegal drugs,
  • Diabetes. Sleeplessness increases insulin resistance and glucose intolerance,
  • Worsening of symptoms of illness,
  • Traffic accidents.

Strategies for better sleep

Just like any other change, if you want better sleep you need a plan:

  • Establish consistent sleep habits: Try and go to bed at the same time every night and get up at the same time every morning. Make sure your bed is comfortable, your room is warm, and your sleep space is as dark as you can tolerate. 
  • Plan for daily down time: During the day plan some relaxation time to prevent you from getting overwhelmed or stressed.
  • Engage in calming activities at night. Find something relaxing to do before bed, like reading, meditating, taking a bath, or listening to music or a relaxation recording. Avoid television if it prevents you from sleeping. 
  • Use background noise. Consider a white noise machine or fan, to distract your mind from negative thoughts or environmental noise.
  • Avoid day-time naps. If you need to rest during the day, try to avoid going to sleep by doing something relaxing. Clearly, there are exceptions like when you are ill, your child is having a disturbed night or you are nursing. 
  • Turn off electronics in the bedroom.
  • Pay attention to what you eat and drink. If you notice a pattern of food or drink that helps or hinders good sleep, take action. 
  • Exercise: Make sure you have exercised in the day. Exercise tires you out and increases levels of hormones and neurochemicals that help you sleep.
  • Address night-time waking. You naturally enter a state of light sleep several times each night. During this time, you are more likely to wake up if you are worried, in pain or are cold or if there is external noise. If you wake during the night, try one of these:
  • Think about your favorite movie or book. Try and retell the story from the beginning to yourself in as much detail as you can.
  • Listen to a relaxation recording
  • Think about a favorite place or event. Recall it in as much detail as you can. 
  • If you are still having trouble sleeping after consistently trying this plan for one week, consider trying a natural supplement such as melatonin or 5-HTP but please read the label and/or check with a doctor.
  • See a doctor if:
    • You think you may have sleep apnea
    • You have serious or long-standing sleep deprivation
    • You have recurrent early morning wakening
    • You think medications are interfering with sleep. 
    • Always try non-addictive treatments first. 

So if you want to be happier, healthier and more successful in your life invest your time and energy in getting a better nights sleep. 

Article adapted from "Beyond Soccer Mom: Strategies for a Fabulous Balanced Life"

D
Submitted by Darien, CT

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