We Need to Sleep - 5 Tips for Better ZZZ's
Have you ever noticed that when animals need to sleep, they sleep (except for humans, that is).
Studies show that roughly 63% of adults are living with sleep deprivation, and experts are linking sleep deprivation with weight management problems.
Recent studies have shown that the amount of sleep you get affects the hormonal balance in your body. When you don't get enough sleep you tend to be hungrier than when you are well rested. This increased hunger typically leads to eating high-energy junk foods for quick energy boosts, which inevitably leads to packing on the pounds.
So How Much Is Enough? Experts say to aim for 7 – 9 hours per night.
Benefits of a Good Night's Rest
- Getting plenty of sleep is essential to reducing anxiety and stress and can stave off depression and irritability.
- You are mentally sharper when you are well rested. Your ability to concentrate and problem solve are enhanced with proper rest and you make better decisions and use better judgment
- Your body performs better overall with proper rest. Your body needs plenty of rest to keep your immune system functioning properly in order to fend off disease.
- People who are well rested tend to have fewer behavioral problems and emotional outbursts.
- Productivity increases and accidents decrease when people are well rested.
5 Tips for Better Sleep
- Establish a consistent sleep-wake routine so that you are going to bed and getting up at around the same time everyday (give or take an hour or two).
- Avoid consuming heavy food and caffeinated beverages within 4 hours of bedtime. Your body's work on digesting food during the night can result in restlessness, and caffeine is a stimulant that will likely keep you awake at night.
- Avoid doing work or intense exercise within 2 hours of bedtime – it's too stimulating.
- Make your bedroom a peaceful place by keeping it free of clutter and dust. Enhance your sleep environment by adding spa like elements such as aromatherapy products containing lavender and comfortable bedding.
- Begin dimming the lights in your surroundings and turning down the volume on electronics 30 minutes to an hour before bedtime to signal to your body that it is approaching sleep time.
Linda L. Cook, President VitalityCheck, LLC http//:www.vitalitycheck.biz
Linda L. Cook is the creator of a 3-in-1 daily journal (a food diary, exercise log and sleep journal) in the compact size of a checkbook. It is designed for tracking diet, exercise, sleep, supplements taken and mood plus much more. VitalityCheck® can be used in employee wellness programs, weight loss clinics, special events and tradeshows. Both imprinting and customization solutions are available.
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