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Ten Ways to a Better Night’s Sleep

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“ The Best Cure for Insomnia is to get a lot of Sleep.” – W.C. Fields

A good night’s sleep…it can make your day or break it.  Sleep problems can affect mood, energy level, performance and health.

Approximately 11% of the U. S. population experiences some type of insomnia.  Most adults need anywhere from seven to nine hours of sleep per night in order to feel well rested.  Insufficient amounts or fitful sleep can leave you feeling spacey and ill-tempered.  Chronic sleep deficits can cause depression in adults and behavior problems in children.

Lack of sleep drains energy and can affect all levels of performance.   A study done by the Federal Highway Administration showed that drowsiness is a significant factor in simulated accidents.  Subjects experienced a small increase in accidents after a moderate reduction in sleep (four versus eight hours for one night) and a marked increase with sustained lack of sleep.

Sleep deprivation can also affect general health.  Inadequate or poor sleep can raise the risk of high blood pressure, heart disease, and diabetes.  Weight gain can also be attributed to poor sleep habits

If you fit in to the 11% of sleep-deprived Americans, give a few of these techniques a try:

• Maintain a regular schedule.  Go to bed at the same time each night and set your alarm to rise at the same time every morning!  A regular schedule improves the quality of sleep.
• Adjust your thermostat! Your sleep can be affected by a bedroom that is too warm or too chilly.  Try 66-68 degrees for a good night’s sleep!
• Avoid stimulants like caffeine late in the day.  Also, dim the lights and turn off the TV at least 30 minutes before bedtime.
• Steer clear of too much alcohol!  While alcohol is a sedative, it has been shown to hamper the quality of sleep.
• The darker the better.  A dark room enhances circadian rhythms in the body and promotes better sleep.  On the flip side, open the shades to bright light upon awakening to trigger those rhythms for morning.
• Regular exercise promotes better sleep, so get off the couch and get moving!
• Don’t fill your stomach right before bed.  Have a very light snack with some cocoa or herbal tea instead.
• Speaking of herbs…try some relaxing valerian root or chamomile in a cup of tea.  Both of these herbs are said to having relaxing effects.
• Limit the amount that you drink before going to bed to reduce trips to the restroom during the night.
• Relax in a warm bath with a few drops of Roman chamomile or lavender essential oils.  Let go of your troubles, soak and enjoy!

Adequate rest plays a significant part in dealing with the challenges a busy day can bring.  Those who suffer from insomnia should practice the above techniques to promote a more restful, restorative sleep.