According to Dr. James B. Maas, author of "Power Sleep: The Revolutionary Program That Prepares Your Mind for Peak Performance," 40% of Americans are moderately to severely sleep deprived. That’s 100 million people - are you one of them?
The top health benefits of sleep include reduction of stress and inflammation, and an increase in memory and immune function. And if all that isn’t enough to make you want to take a nap, sleep also increases productivity and alertness – and it really does make you more beautiful; during sleep, your skin is restored, healing itself from the daily damage of UV light.
If you’re one of the millions who just aren’t getting enough shut-eye, here are a few tips to help you get a better night’s sleep – beginning tonight.
- Stick with a schedule: Our brains regulate sleep according to a “circadian clock” of wake and sleep patterns. A consistent waking time in the morning (even on weekends) strengthens the circadian function. A stronger circadian function means that when you are ready to go to sleep, your brain will be ready, too.
- Make the transition: With such busy lives, we tend to go from work, to dinner, to family activities, to the late news, and then expect to drop off to sleep on demand. Try establishing a routine that takes you gently from the hubbub of the day into the quiet of night. Take a warm bath and then enjoy a cup of chamomile tea while reading a chapter in a book. Creating a little space for your body to unwind can go a long way toward a restful night.
- Create the right environment: Cool, dark, quiet, and comfortable is the best environment for sleep. If street noise or house noise distracts you from falling asleep, add some white noise to your bedroom with a fan, humidifier, or a commercial sound therapy device. Have a partner who snores? Keep a set of ear plugs handy. Room darkening shades can help create the right environment even if street light or sunlight interferes with your ability to drift off.
- Refrain from eating during the 2-3 hours before bedtime. Digestive activity can make it difficult for you to relax. You’ll also discover that giving up the bedtime snack will make weight management a little easier.
- Avoid caffeine later in the day. Caffeine affects different people in different ways. If sleep is an issue for you, try eliminating caffeine after 3:00 pm. If you don’t notice an improvement, try making noon your cut-off time. Experiment to discover your own individual tolerance for caffeine in order to determine its affect on your sleep patterns.
- Count sheep. (Seriously.) Sometimes our inability to fall asleep is due to our inability to silence the chatter in our minds. Focusing on a mundane task such as counting sheep, naming the U.S. states in alphabetical order, or recalling grade-school timetables can serve as a resting meditation that clears your thoughts enough so that your brain can let go of emotional thought and slip into sleep mode.
Naturally, if you experience on-going difficulty falling asleep, staying asleep, or if you experience extreme sleepiness during the day, consult your physician.
For more tips on enjoying optimum health through sleep, visit http://www.health.discovery.com
Autumn is the premium time to enjoy running, biking, hiking, and other outdoor activities at The Greenbrier. Afterwards, you can treat yourself to a gourmet dinner, or a signature spa treatment. A stay at The Greenbrier is also a luxurious way to get much need rest and relaxation. Learn more at The Greenbrier.
