Getting back to sleep?
For the past couple of days we have been talking about that growing group of Americans; the people who are getting too little sleep. Is that you? Do you nod off while reading or watching TV? Do you ever feel like someone sucked the energy right out of you? Do you find it hard to concentrate or be productive? Do you wake up at night and have trouble getting back to sleep? I’m in that group and I am trying to do something about it.
How do you know if you actually fit into that growing group of people who are getting too little sleep? Studies are continually changing recommended sleep times; in fact, another change to recommended sleep times was announced just recently. Recommended sleep times vary with your age. The National Sleep Foundation has released these guidelines: for younger adults, ages 18-25, the sleep range is now 7-9 hours. For adults, ages 26-64, the sleep range remains 7-9 hours. For older adults, ages 65+, the sleep range is 7-8 hours. Remember these are general guidelines and some people will need more sleep. Sound familiar? You need to get better sleep!
One big part of getting better sleep is being able to sleep all night. Most people don’t have a problem falling asleep; they have a problem staying asleep. It is actually pretty normal to wake briefly during the night. Most people do this and don’t even remember it. If you’re waking up during the night and having trouble getting back to sleep, it creates a problem. When that happens try the following tips.
Relax
If you are having a hard time getting back to sleep, try a relaxation technique. You can do this without even getting out of bed. Try visualization or taking deep breaths. Even if you aren’t getting back to sleep right away the relaxation will help rest your body. Try not to stress over the fact that you’re awake and not getting back to sleep. That stress encourages your body to stay awake. Try getting back to sleep by staying in a relaxed position and continuing to prepare your body for sleep.
Don’t think too hard
If you wake up during the night and you are feeling worried or anxious about something, try to keep yourself from worrying about it until the next day. Putting off worrying and over thinking things will help aid you in getting back to sleep. Remind yourself when you are rested it will be easier to resolve. If a great idea is keeping you awake, make a note of it on paper. Go back to sleep and know you’ll be much more productive and handle it after a good night’s rest.
Quiet activity
If you’ve been working on getting back to sleep for more than 15 minutes, it might be time to get out of bed. Try a non-stimulating activity, like reading a book. Keep the lights dim and avoid screens of any kind. Things like computers, TV, cell phones, iPads will produce enough light to wake you up. Getting back to sleep will be easier if you remain quiet and calm.
Do you have more tips for getting back to sleep if you wake up in the night? Share them with us. We love to hear from you.
Get better sleep!
Yesterday we talked about that growing group of Americans; the people who are getting too little sleep. Is that you? Do you nod off while reading or watching TV? Do you ever feel like someone sucked the energy right out of you? Do you find it hard to concentrate or be productive? If you can answer yes, you are like me and part of that sleepless group. I feel like that more often that I should. I’m often sleepy and tired and just worn out. I need to get better sleep!
How do you know if you actually fit into that growing group of people who are getting too little sleep? Studies are continually changing recommended sleep times; in fact, another change to recommended sleep times was announced just recently. Recommended sleep times vary with your age. The National Sleep Foundation has released these guidelines: for younger adults, ages 18-25, the sleep range is now 7-9 hours. For adults, ages 26-64, the sleep range remains 7-9 hours. For older adults, ages 65+, the sleep range is 7-8 hours. Remember these are general guidelines and some people will need more sleep. Sound familiar? You need to get better sleep!
If you aren’t getting the recommended amount of sleep, there are lots of things you can do to change your sleep habits and make a difference. The answer to this growing health problem isn’t as simple as just going to be earlier. There are lots of things that can be done to get more sleep or better sleep. Here are a few ways to improve your sleep:
Regular schedule
Set and keep a regular sleep schedule. You can get better sleep by going to bed at about the same time every night and waking at the same time every morning. Make sure you are including enough time in your schedule to get the recommend number of hours of sleep.
Dim the lights
Too much light in the room can decrease the quality of your sleep. You can get better sleep by reducing even small amounts of light. Be aware of light from nightlights, alarm clocks, electronic devices and other sources you might not expect.
Routine
Establish a bed time routine, just like you might do for a child. Eliminate the things that will cause you to stay awake longer or go to bed feeling hyped. Get a relaxing routine established and you will get better sleep.
Reduce distractions and stress
If you are watching television or listening to loud music before bed or as you fall asleep, you could be hurting your ability to sleep well. Try to reduce bedtime distractions and stress and you will get better sleep.
Avoid eating and drinking before bed
Eating and drinking before bed can keep you from getting good sleep. Especially avoid things that contain alcohol, caffeine and lots of sugar will help you get better sleep.
Limit naps
Do you nap during the day? Too much daytime sleeping could be keeping you from getting good sleep. Get better sleep by limiting the amount of naps you take.
Exercise
Adding more exercise in to your daily routine can help you get better sleep, along with all of the other great benefits of exercise.
Have more ideas or tips on getting better sleep? Let us know, we love to hear from you!
Getting too little sleep?
Yawn! Stretch! Yawn! Nod! Sound familiar? It sounds like something I go through multiple times a day. How many of you nod off while reading or watching TV? Do you ever feel like someone sucked the energy right out of you? Do you find it hard to concentrate or be productive? If you can answer yes, you are like me. I feel like that more often that I should. I’m often sleepy and tired and just worn out. If you are reading this and thinking, “She sure sounds like she doesn’t get enough sleep to me,” you would be right. I’m part of a growing group of Americans; I am getting too little sleep.
The stories are on the morning or evening news almost weekly. The internet buzzes with articles with the same trending topic – a large group of the population does not get enough sleep. Advice is everywhere, countless groups and individuals want to fix this problem for us. (We’ll even talk about that tomorrow.) Almost everyone agrees there is a problem and everyone is calling for the sleepless to get more sleep. We can all recognize the classic stereotypical signs of getting too little sleep, but there are so many more things that can go wrong when you are getting too little sleep. The reasons for getting more sleep might surprise some of you.
How do you know if you actually fit into this group of people who are getting too little sleep? Studies are continually changing recommended sleep times; in fact, another change to recommended sleep times was announced just recently. Recommended sleep times vary with your age. The National Sleep Foundation has released these guidelines: for younger adults, ages 18-25, the sleep range is now 7-9 hours. For adults, ages 26-64, the sleep range remains 7-9 hours. For older adults, ages 65+, the sleep range is 7-8 hours. Remember these are general guidelines and some people will need more sleep. If you aren’t getting the recommended amount of sleep, here are a few points to consider:
Productivity
Decreased productivity is one of those obvious, classic, stereotypical signs of getting too little sleep. When given concentration and memory tests individuals getting too little sleep do poorly but report feeling no deficits in their thinking skills. Changing your lifestyle to include the recommended hours of sleep will help you be more productive. You’ll be able to focus on your work, think more clearly, which will help you get more done.
Driving skills
Did you know that getting too little sleep can affect the way you drive? Studies have shown that drowsy, sleep deprived driving is just as dangerous as driving under the influence of alcohol or drugs.
Weight gain
Getting too little sleep can cause you to gain weight. What? It is true! The ability of your body to use insulin to process blood sugar correctly is diminished when you do not get enough sleep.
Moodiness
Want to get a handle on mood swings and overall moodiness? Getting too little sleep makes it harder to maintain a level, happy mood. Try getting more sleep. Your mood will improve.
Disease
The Centers for Disease Control and Prevention considers insufficient sleep a public-health epidemic. Getting enough sleep helps prevent disease. Getting too little sleep will make you more susceptible to disease.
This all seems easy enough to understand. The reasons to get more sleep are obvious. So why are we all still getting too little sleep?
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