Sleep Better ... Sleep More

Do you get enough sleep? If the answer is NO, there may not be a simple solution that can help you get the rest you need. It may be work and family responsibilities that are time consuming at the moment. It may be an injury or illness that causes discomfort and makes it difficult to get the rest your body desires. No matter the cause for your lack of adequate sleep, you can find ways to maximize the rest you get as you work to get more sleep!

How Much Sleep Do We Need?

• Adults need 7-9 hours of sleep. It is a misconception that older adults need less sleep. They may be less tired at the end of the day due to a lighter activity level during the course of the day but they do need 7-9 hours of sleep. 
• School age children and teens need 8-11 hours of sleep to support their growing and developing bodies. 

Why We Do Not Sleep Enough

• Stress is a factor stated by many people. Pressure is felt at work and at home. There is no time in some people's daily routines to relax after fulfilling all of the must-dos. 
• Caffeine and alcohol rob many people of a good night's sleep. Both alter sleep cycles and mask the feeling of fatigue. 
• Blue lights from technology make it difficult to fall asleep quickly. The blue light is the brain's cue to wake up. If your eyes are focused on the blue light in the hours before bedtime, your brain may have a difficult time gearing down to shut down for the night. Studies have also linked that blue light before bed to serious eye problems like Macular Degeneration.
• Aging people often have difficulty sleeping as well as they did when they were younger as the body produces less of the hormone that regulates deep sleep. Older women have a more difficult time than older men due to hormonal changes during menopause. 

What happens if We Do NOT Get Enough Sleep?

• The brain does not function properly without enough sleep. You may feel "cloudy" in your thought processes and your reflexes a bit slower.
• Lack of sleep weakens your immune system, increases inflammation, and increases your perception of pain. 
• Sleep deprivation can also lead to depression and mood swings.
• Studies have shown that driving exhausted can be as dangerous as driving under the influence. According to WedMD, "Driver fatigue was responsible for an estimated 83,000 motor vehicle accidents between 2005 and 2009 and 803 deaths in 2016, according to the National Highway Traffic Safety Administration."
• Lack of sleep can lead to obesity and an increased risk of diabetes, heart disease, and cancer.

Chamomile Tea

How Can We Get More Sleep...Naturally?

• Nutrition can help us get more sleep. We can eat foods that foster relaxation and sleep. 
• Practicing relaxation techniques before bed. Some people take a yoga class to unwind after all day while others prefer to do some gentle stretches and meditation on their own, in their bedroom, just before getting into bed. LINK to Yoga for Stress Poses.
• Meditation on your own or through a guided practice is helpful for some people.  
• Turning away from blue light technology an hour or two before bed will help the eyes rest and prepare for sleep. 
• Regular exercise will help you sleep better (and crave healthier, sleep fostering foods).
• Drink a cup of chamomile or passion flower tea before bed.
• Take a supplement like melatonin.

Passion Flower

Read More at Delicious Living Own the night: natural tips to get more sleep

A Healthy Lifestyle Includes SLEEP

Many of us multi-task on a daily basis. In order to accomplish everything on our "To Do List" we often sacrifice sleep. Completing everything we set out to do does take stress away. After all, we do not continuously worry about what we must do. Is sacrificing sleep worth it? Can you make up for lost sleep?

To answer my questions I started sleuthing online. I have heard that one cannot "stockpile" sleep to make up for nights where it is sacrificed.

According to the Health.com article, "11 Surprising Health Benefits", I learned that sleep helps improve memory and creativity. When one sleeps, new information is retained and conceptualized better.

The article explained that people who get more sleep (approximately 6 hours a night or more) are healthier. They have less inflammation and tend to weigh less. Adequate sleep controls the inflammation that can lead to heart problems as well as controls the hormone that causes hunger.

It has been part of many advertisements over the years that driving while exhausted is dangerous. Falling asleep or having a short reaction time at the wheel due to exhaustion IS an impairment and should be avoided.

So if sleep is so good for us, what can we do to get more? Many people must sleep less as their jobs require them to keep up long hours. After all, bills must be paid and a paycheck needs to come in to pay those bills. People may not be able to sleep due to personal or family responsibilities or stress. A few things to consider when trying to find more time in your life to schedule more sleep:
1. Are you over scheduled? Does something need to go? Do you need to start to say "No"?
One way to get more sleep is to pick and choose the activities that mean the most to you and are the most essential and cut back just a bit. You CAN do it all, perhaps not all at once!
2. Do you exercise? You can get into an exercise routine. Regular exercise helps many people sleep better. The exercise helps one reduce stress and often leads to healthier cravings.
3. What do you eat? Avoiding caffeine later in the day, eating regular meals and staying hydrated will help you sleep better as your body will be working more efficiently.
4. When do you eat? The time of day makes a difference. Late night dining causes the body to work digesting food. The body stays awake as it works to digest. Especially if the food is spicy, heavy or something that does not fully agree with you.
5. What do you do to reduce stress? You may read a book, exercise, take a yoga class or meditate. You may not have anything in your day that helps you reduce stress. Look to start something that helps you clear your mind.

Summer started this week...start a new routine with a new season. Try to integrate more sleep into your day. Help your memory, immune system, metabolism and waistline! Think beyond yourself too...sleep improves safety in the home and out on the road!