Over the last half-century, we have shaved off an average of two (precious) hours of sleep a night. According to a National Sleep Foundation poll this year, 40% of adults say they get less than seven hours of sleep on a weeknight, compared with the seven to nine hours that are recommended.
Of course, most of us know this. We are glued to our iPhones or computers and we burn the midnight oil; we get up way before the kids just to get things done. Our days are go, go, go! And it’s often hard to stay asleep once we finally get there.
And while most of us know that too little sleep makes us cranky, less focused, and less available to those who need us, did you know the following facts?
• Bodies deprived of sleep produce less leptin, an appetite-regulating hormone. This increases the craving for sweets and salty carbohydrates.
• Shortened sleep produces metabolic changes. These may lead to diabetes, or may alter the nervous system in a way that could contribute to high blood pressure and heart rhythm irregularities.
• Insomnia substantially increases the risk of developing depression.
In short, not getting enough rest can affect our mental and physical health much more than we realized. So one’s first productivity-enhancement strategy is to catch some zzz’s.
Here are some DOs and DON’Ts that will help you get healthful, renewing sleep more regularly:
DO structure your sleep. Try to go to bed and rise at the same times each day. Irregular hours can throw off your internal biological clock.
DO create a soothing bedtime routine. Watching the news or reading the latest page-turner are not good sleep inducers. Meditation or soothing music helps end the day.
DON’T work, eat, or watch TV in bed. Reserve your bedroom for sleep.
DO keep your bedroom quiet, dark, and cool, and keep your feet warm. However, within five minutes of waking up, expose yourself to bright light.
DON’T exercise or eat heavily within several hours before bedtime. Both activities energize the body. However, DO exercise in the late afternoon or early evening. This reduces tension and makes falling asleep easier.
DO avoid stimulants and alcohol late in the day. Caffeine, nicotine, sugary snacks, and alcohol can all cause wakefulness.
DO head off potential anxieties at the bedroom door. To do this, make lists of chores or tasks for the next day, and gather the things you will need. (It’s like laying out your school clothes!) If worries keep you awake, write down your concerns and list possible solutions.
DON’T look at your clock if you wake up during the night. Figuring how much sleep you’re missing intensifies the wee-hours stress of insomnia. Cover your clock if you need to.
Sleep Sweet,
Kristine A. Hodsdon, RDH, BS
Director, eVillage