Who needs more sleep? Most people will answer, “Me, me!”, or at least know people who need more sleep.  We typically lead active, stressful lives, which means it’s hard for us to relax and sleep. One of the reasons we need sleep, according to Wikipedia, “Sleep is a heightened anabolic state, accentuating the growth and rejuvenation of the immune, nervous, skeletal and muscular systems.” It is recommended for adults to get 7 to 8 hours of sleep per night. That number increases for women who are pregnant, newborns, children and adolescents.

What if you are not able to get 7 to 8 hours of sleep? Unfortunately, you are not giving your body enough time to rest and heal itself from any negative effects from the day. This obviously makes you more tired during the days, but it also effects your body’s ability to lose weight, to fight off illness, and a number of other things you might not expect. Here are 8 tips to optimize your sleep/wake cycles from the C.H.E.K. Institute:

1. “Get to sleep by 10:30 p.m. If you need time to wind down before you sleep, make the appropriate adjustments.
2. Minimize your exposure to bright lights, particularly fluorescent lights, for at least two hours before going to bed.
3. Sleep in a room that is completely dark.
4. Avoid the consumption of stimulants (i.e. caffeine, sugar and nicotine) after lunch.
5. Drink plenty of water. Our bodies have very little water reserve, and once dehydrated, the body responds as though it’s experiencing stress.
6. Exercise! Some types of exercise or physical activity during the day will generally help you sleep better at night.
7. Try unplugging all electrical appliances in your bedroom, including clocks, TVs and lights. If that is inconvenient, then try rearranging your bedroom so that all electrical devices are as far away from the bed as possible. Also, don’t use an electric blanket.”
8. If you’ve tried the above seven points and you are still having problems sleeping, then consider contacting me. I have non-transdermal sleep patches that have worked wonders for a number of my clients.  I can also help you put together an exercise program for your fitness level that will help tire you out without wearing you out!

If you need more sleep on a regular basis (and you know who you are), try the suggestions above so that you can get 7 to 8 hours of sleep per night. You’ll see how many things, besides just being tired, are symptoms of too little sleep. One of my least favorite phrases is, “I’ll sleep when I’m dead.” If I hear anyone say that, I’ll smack ‘em Ignore that thought process and get some sleep to stay as healthy as possible!

As always, contact me with any questions or concerns.  Sweet dreams!