All day long, as we work, work out, play, study, read, eat, laugh, stand in line, drive in our cars – whatever it is we do in our waking hours – the body is breaking down. The only time the body rebuilds is when we’re asleep. So enough sleep, and high quality sleep are essential to having the energy we desire when we’re awake.
According to the National Sleep Foundation there is no ‘magic number’ because sleep needs are individual. However, as a general rule, adults need 7 to 9 hours of deep sleep a night. The trick is that the average American is in bed approximately 7.5 hours a night. But in a new study, they found that participants were only sleeping 6.1 hours of that time. A recent poll for the national Sleep Foundation indicated that three-quarters of adults say they frequently have a sleep problem. If you’re part of the 25% with no issues – congrats! If you’re not, here are six things that might help!
1) Have no caffeine after 12 noon.
This one just seems like common sense! Remember caffeine isn’t just in coffee. It’s in iced tea at lunch or a rum and coke after dinner. It’s in chocolate. It’s in energy drinks. It’s even in some gum! So don’t think just cutting out coffee after breakfast will put you in the clear!
2) Have no alcohol 3 hours before bed.
Wondering why a glass of wine makes it easier to fall asleep and yet they’re promoting no alcohol 3 hours before bed? It’s because if you drink before bed you may fall asleep faster or easier, but it’s harder to stay asleep. So if you want to sleep ALL night long, forgo that toddy right before bed.
3) Create a dark environment.
Those sleep masks may not look too cool, but apparently, they work! Research shows that our brain detects the onset of darkness and begins to secret melatonin, a natural sleep aid our body produces. That’s why it’s harder to go to sleep in the summer.
4) Remove all electronics.
This means cell phones, chargers, TV’s or anything that plugs in! If you need an alarm clock, put it on the other side of the room so you’re as far away from the electric current as possible. Studies have shown that talking on your phone 20 minutes before bed actually reduces melatonin.
5) Get the room temperature and room humidity to between 65 and 67 degrees.
That number surprised me at first. In the winter I used to leave the thermostat at 72 degrees – not anymore. Now I lower it to 65 and throw on an extra blanket.
6) No exercise that makes you sweat.
Some gentle stretching is fine, but nothing that’s going to get your heart rate up or your skin shiny. Well, there is one exercise allowed, but you’ll probably sleep better after that, so that’s encouraged!
7) Create a Ritual.
I remember learning this 25 years ago with my first child. All the parenting books said to ‘create a bedtime routine.’ Take a bath, read a story, say prayers, put on soft music, etc. Well, apparently it works the same for us as adults. Wash your face, brush your teeth, get your coffee ready for the next morning, set out your clothes, meditate. Whatever it is you do, make a routine out of it and it can help you fall asleep faster.
We’ve all had the experience of waking up after a solid night of sleep. It feels almost as good as winning the lottery. (Or what I would imagine that feels like since I’ve not ever really won it. Of course, I don’t play the lottery, so chances are I’m not going to win!) But we all know that feeling when our eyes open and we realize we’ve slept straight through and feel totally rested. So try these out and sleep a little easier. Nite. Nite.