One never appreciates more being healthy than when sick.
Now, one key point that gets undervalued is that to be healthy you need to have a healthy lifestyle – which starts with getting enough sleep. Isn’t it wonderful to wake up fresh and full of energy after a good night sleep?
Although there is no “magic number” of hours one should aim to, an average healthy adult needs 7 to 8 hours of sleep, plus potentially any “sleep debt”.
We all know how getting too little sleep gets us more confused (and hence less productive) and impacts our ability to remember and consolidate information. In addition it decreases our ability to pay attention and react to signals – so think about what may happen when driving.
Recent studies indicate a link between sleep privation and diseases like breast cancer, colon cancer, and coronary heart diseases.
Last but not least: little sleep makes us craving for more food.
So. OK. Now you got the point. Sleep is important. But what if you cannot get to any sleep? (yes, I personally tried them all)
1. Try to have a consistent sleep and wake schedules.
2. Avoid coffee/ tea, too much sugar-rich food and too much alcohol. Alcohol may give you the impression to get you fall asleep easier, however it dehydrates your body, it gets to a less profound level of sleep and causes you to wake up in the night.
3. Exercise regularly during the day. Maybe a 15 min walk?
4. Create a comfortable bedroom environment: dark, not too hot, quiet, “stress free” (e.g. no TV, PC or tablet!).
5. Define your own “bed time routine“: have an herbal tea, read a few pages of a book,…
6. Try out some relaxation exercises: just lay down in your bed relaxed and just concentrate on your breath. Count to 4 while inhaling and count to 4 while exhaling.
7. One of the reasons why we cannot get to a relaxing sleeping is that we get worried. Suggestion: write down whatever makes you worried. Then decide and write what you are going to do in case any items that worry you should really happen. And then do it. This will get you peace of mind.
And do not forget: “Do no worry about what people may say, if you are sure you doing right.” (E. Roosevelt)
8. If you really think it will help you, get up and do to work. Work till you are REALLY tired.
You may be interested to read as well:
http://sleepfoundation.org/
“Be excellent at anything”, Tony Schwarz with Jean Gomes, Simon & Schuster, 2010
“Sex Sleep Eat Drink Dream: a Day in the Life of Your Body”, Jennifer Ackermann, Houghtom Miffling Company, 2007
“How to stop worring and start living”, Dale Carnegie, Simon & Schuster, 1944
I totally agree with the tips and I love the bed routine: I read a few pages of a book and this is the best way to fall asleep. I would be curious to find out more about the polyphasic sleep as more and more people use it and I read a few articles about successful people that use this type of sleep to sleep less and be more productive.
Thank you Roberta for these tips! I still need to work on my sleeping routine and “rituals”. I find it hard to always go to bed at the same time and wake up at the same time, especially on weekends! 😉
thanks Martine! I am sure you already have some sort of routine. Maybe you brush your teeth and face. Why not building on it? Do not forget that no ALL tips work for all – and the same suggestion may work in some phases of our lives and not in others!
I really hope my friends can understand now why sleep ia soooo importamt to me 🙂
INDEED!!!! A friend told me last night – I am OK with sleeping now. Can you write on stress management next? 😉
got some nice video on the same wave
http://www.youtube.com/watch?v=SVQlcxiQlzI#t=25
LOVELY!!!!!!!! thanks!!!!