Just Five More Minutes

How many times have we said that as we hit the snooze button? The ugliest sound in the world is the incessant beeping of an alarm clock on a cold, dark morning when you haven't gotten enough sleep. Crawling out from beneath those cozy covers is torture when your body is craving a few more hours of zzzzzs. Sleep is essential to good health, yet according to the CDC, 29% of American adults get less than 7 hrs. of sleep per night.

Why We Sleep Less

We sleep considerably less than people did 100 years ago. Our schedules no longer revolve around the rising and setting of the sun. With today's artificial light, 24 hour restaurants and shops, there are plenty of places for us to go instead of home to bed.

At home, technology beckons us. Computers and t.v. that never goes off the air keep us awake. We forego sleep to watch the end of that movie, play one more level of that video game, or finish reading the emails in our inbox.

Coffee shops and energy drinks are everywhere and many have come to rely on them to replace the sleep they are sacrificing. Some prominent high achievers such as Margaret Thatcher and Bill Clinton have touted their need for very little sleep. This has made some of us feel as if we are not productive enough because we waste too much time sleeping. Don't be fooled, lack of sleep can be dangerous to your health and is not something to be proud of.

Risks of Too Little Sleep

Lack of sleep decreases your ability to pay attention and to remember things. Because it interferes with reaction time, it may put your life and the life of others at risk. The National Highway Traffic Safety Administration estimates that there are at least 100,000 crashes and 1,550 deaths each year due to drowsy drivers.

If you are having trouble maintaining a healthy weight, sleep may be a contributing factor. A study from the International Journal of Obesity found here showed that the risk of obesity was 3.7 times greater in men and 2.3 times greater in women who slept less than 5 hours per night.

Skimping on sleep may increase your risk of heart disease. According to this abstract from National Institutes of Health of an University of Chicago study, those who slept less were more likely to develop calcification of the coronary arteries, which is a predictor of heart disease.

Lack of sleep lowers your immunity. In this study abstract in the Archives of Internal Medicine  those who slept less than 7 hours per night were nearly 3 times as likely to develop a cold than those who slept 8 or more. I have personal experience with this one. I lived for months on very little sleep when my son was going through chemo. My resistance was at an all time low and I caught every cold that went around.

Results of another study showed that those with short sleep duration are at increased risk  of diabetes.

Losing sleep may even put you at risk for breast cancer according this study.

So How Much Sleep Do You Really Need?

Most adults need between 7 and 9 hours per night unless they have accumulated a sleep debt that needs to be paid off. However, sleep needs are individual and there really is no magic number. The best way to know if you are getting enough sleep is to pay attention to your body.  How does it feel?

Are you healthy?

Do you suffer health issues or obesity?

Are you happy and energetic?

Do you feel depressed or feel like you are dragging?

Do you often feel sleepy when driving?

Does it take caffeine or energy drinks to get you through the day?

Do you regularly wake before the alarm clock goes off?

Or do you repeatedly hit the snooze button?

We all know how good it feels when we've had enough sleep. Yet far too often we rob ourselves in order to get more things done, without considering the consequences to our health.

How to Get Better Sleep

Try to go to bed and rise at roughly the same time each day. Your body will get used to the routine.

Get regular exercise, it improves sleep quality. Exercise early in the day- too close to bedtime and it will keep you awake.

Use your bedroom only for sleep, not for watching t.v. or using the computer.

Avoid caffeine and alcohol.  Eat a well-balanced nutrient dense diet.

Keep your bedroom as dark as possible.

The temperature should not be too warm, for best sleep cooler is better.

Create a calming bedtime routine such as dimming the lights and listening to relaxing music for half an hour before bedtime.

Drink a cup of relaxing chamomile tea before bed.

Take a warm herbal bath to help you relax. Add lavender oil or chamomile to the bathwater.

Place a drop of lavender essential oil on the edge of your pillowcase. Lavender is very soothing and can help induce sleep.

Try prayer or meditation. These can help reduce stress and relax you.

Control your thoughts. It is good to go back over your day, analyze mistakes you've made, and think of better ways to do things. But when you get into bed you want to be thinking happy thoughts that will help you drift off, not negative thoughts that will keep you awake. Do not allow yourself to think about the problems you had today, or to worry about what will happen tomorrow. These will stress you out and prevent good sleep. Focus instead on what you look forward to tomorrow, or things you are thankful for. Sometimes it can be hard to turn off your mind, but it gets easier with practice.

It's so easy to put off going to bed in order to work on a project for just 5 more minutes (which often turns into another hour). Sometimes we need a reminder to stop cheating ourselves and get more sleep. Our health depends on it.

I have never been one to make new year's resolutions. But I do reassess my lifestyle every once in a while and make adjustments. I need a kick in the pants occasionally to get back on track. I think we all do.  So I am doing a series of posts on healthy living, to remind us to make changes in whatever areas we have slacked off. If  like me, you have gotten lax somewhere, I hope I inspire you to get back on track.