Are you getting enough sleep?
Do you know how much sleep you need every night?
According to statistics the average American is getting 6.5 hours of sleep per night. We need around 8 hours of sleep per night and some people might need even more.
47 million American are sleep-deprived. Being sleep-deprived increases your risk of getting heart disease, stroke, depression, memory loss and cancer.
Getting a good night´s sleep should be our priority, but unfortunately sleep is way down on the priority list.
You can train yourself to sleep less but you cannot train yourself to need less sleep.
Sleep deficit can cause.....
It will compromise your immune system and you will frequently get sick because your immune system is weakened.
You are getting forgetful, cranky, prone to migraines.
You are falling asleep unintentionally during the day, which is a great indication that you are not getting enough ZZZZZ´s
These are just a few symptoms of sleep deprivation.
So what can you do to turn this around?
- Set a regular bed-time and also schedule your wake-up time. This also includes the weekends.
- Get a great mattress and make sure the room that you sleep in is cool and dark.
- Shut off all electronics and don´t take your cell phone with you to bed.
Don´t bring your work to bed either. Make sure you turn off your TV.
Your bedroom should only be used for sleeping and sex.
- Avoid napping during the day time. If you do nap make sure your nap isn´t longer than around 30 minutes.
- Avoid eating at least 3 hours before bedtime. Alcohol will make you fall asleep, but unfortunately it will make you wake up a couple of hours later, so avoid alcohol several hours before bedtime.
- Go easy on the caffeine and also restrict your liquid intake so you don´t wake up and have to go to the bathroom.
- Take melatonin or magnesium before bedtime. These are natural sleep aides.
- Exercise during the day. It is easier to fall asleep if you are mentally and physically tired.
- Always relax before bedtime. Try meditation, listen to some relaxing music or read a good book.
Karin Glannstam - Personal Success Coach