Hey you wake up! Are you the person in the office that rather take a nap for lunch than eat? Are you going to bed just before midnight and having to get up at 4:45 am to ready yourself for work the next day? How about needing several cups of espresso to function throughout the day? OK, can you relate to any of this. . . I bet you can!
You’re not alone. A recent survey shows that more than 50% of Americans-perhaps as many as 144 million-wish they could get more sleep.
Yes, you do need more sleep, but more than that you need healthy sleep. Why so? Healthy sleep supports your immune system. On the average, an adult should be getting 7-9 hours of sleep per night. Yes, I’m talking to you. . .who say “I can survive on 4 -5 hours of sleep.” We are not looking at merely surviving here, we’re looking at thriving with a tremendous sense of well-being, a renewed enjoyment of life.
If you are sleeping less than 5 hours per night, you are probably not getting into your deep sleep or what’s called “delta” sleep.
What happens in “delta” sleep? Deep sleep is the most valuable phase of sleep because it restores and rejuvenates your entire body. In fact;
- Natural immune-system chemicals increase
- Secretion of a growth hormone is at its highest
- Blood supply to the muscles is increased, creating a recovery period for the body
- Metabolic activity is lowest, providing an opportunity for healthy tissue growth and repair
- Time for the brain to re-balance hormones
Psst. . are you still awake?. . . remember the first part of this article I talked about wanting sleep over lunch. . .well, that was me over a year ago! Ah, sweet sleep!
My problem, adrenal fatigue. That’s what stress and burning the candle at both ends will do for you. Re-evaluation of priorities and adjustments were the order of the day, weeks and months. ;-). OK, nothing happens over night.
Now I wake up refreshed, re-energized and renewed ready to face a new day. Guess what. . .now I rather eat lunch than sleep!
Healthy Sleep Tips
- StAvoid watching the clock if you can’t sleep, in fact cover it if it’s kind with the glowing light
- Avoid working in bed (i.e. Facebook, instant messaging, email) this can wait until morning, yes you midnight bloggers
- Avoid eating heavy meals within 2-3 hours before bedtime, (a light snack from a protein source), may help you to sleep through the night
- Try relaxation methods (i.e deep breathing exercises, warm bath, light reading)
- Keep your bedroom as clean, quiet and dark as possible, invest in an eye mask if your sleeping partner needs a nightlight
- Avoid a daytime nap
- Drink one less caffeinated beverage a day
- Stop using tobacco
- Stop work or other stressful activities at least one hour before bedtime to let your body know that it’s time to go to sleep
Start tonight. . .your body will thank you!