Life is so darn busy nowadays. Do you get enough sleep to handle the pace and the stress this fast moving world places on you? Probably not.
Studies show that many of the people in North America are sleep deprived. In fact the U.S. Center for Disease Control reports that 30% or 40.6 million American adults are getting fewer than 6 hours of sleep each night.
Not getting enough sleep is a public health concern. It is linked to motor vehicle accidents, on the job industrial accidents, occupational errors, unhappiness, alcoholism, depression, stress, illness etc.
People who are not getting enough sleep are more prone to hypertension, diabetes, cancer, obesity, and overall reduced quality of life.
Children need 10 hours of sleep daily, teens need 9 – 10, and adults need 7 – 8 hours a night.
It is important to your health and well being to strive for your 7 – 8 hours of sleep per night. There are things you can do to help set up healthy sleep habits to help you get the Zzzzz’s you need each night.
Some of the best sleep habits you can add to your evening regime are:
- Having a consistent sleep schedule. Try to go to bed at the same time every night and try to rise at the same time each morning. Eventually your body will be ready for bed at that same time every night.
- The food and drink you indulge in during the day can have an impact on your sleep. Stop drinking caffeine drinks at 4:00 p.m. Drink herbal teas in the evening. They are more calming than caffeinated drinks or sugar laden sodas and juices.
- Don’t eat a large meal before bed.
- Establish relaxing bedtime things like meditation, light yoga moves, hot baths or the like.
- Decorate your bedroom in a muted and relaxing colour scheme and make sure it is quiet.
- Keep your bedroom cool. Open a window and let in some fresh air.
- Limit light in your bedroom. If you are near street lights then get blackout curtains or blinds installed on your windows. Melatonin is produced in your brain when it is dark.
- Maintain a healthy diet throughout the day. The good nutrition will help.
- Avoid drinking alcohol before bed. When you go to bed with alcohol in your system, you may fall asleep but it’s not quality sleep.
- Reduce fluid intake right before bed or you will be running to the bathroom a few times which is definitely a sleep interruption.
- Get off the computer or tablet at least one hour before bed and give your brain and your eyes a break from the light from the screen and the information overload.
My lifestyle is such that we do go to bed at the same time every night…even on weekends. It’s a comfort to know that we are getting our required sleep. It makes a huge difference to our performance during the day.
My quality and quantity of sleep, with Multiple Sclerosis, is of utmost importance. I insure that I get a good nights sleep with the help of an herbal melatonin boost and sometimes I enjoy a cup of “sleepy time tea” or “chamomile tea” a few hours before I retire for the night.
I love my sleep. I hope you get a good nights sleep too.