Sleep – are you getting enough?

Do you drag yourself out of bed each morning, longing for just one more hour of sleep? Well, your instincts are probably right – one more hour of sleep could make a world of difference in how you think and feel.

The reality of our overscheduled lives means that most of us don’t get enough sleep to function at our best. Sleep deprivation is known to cause moodiness, lack of motivation, impaired judgment and a general feeling of malaise. If you consistently deny your body adequate rest, you may also increase your risk of age-related disorders, such as heart disease, diabetes, obesity and memory loss.

So, how much is enough?

Sleep experts indicate that you’re getting enough sleep when you are able to get up easily, stay alert through the day and then go to sleep easily at night. The amount of sleep needed to achieve that goal varies from person to person. Some people feel rested after six hours of sleep, while others may need 10 hours to get the same results.

If you need an alarm clock to get up, then you’re probably not getting enough rest. If you’re feeling tired in the morning, try adjusting the time you go to bed at night. An earlier bedtime might allow you to bounce out of bed cheerfully, without hitting the snooze button even once!

Quality over quantity

When it comes to sleep, quality is just as important as quantity. Deep, restful sleep gives you maximum health benefits. One of the best ways to ensure restful sleep is to follow good ‘sleep hygiene.’ Essentially, this means developing a regular bedtime routine that prepares you to fall asleep easily.

Most experts recommend using the bedroom only for sleep and sex. One of the most common causes of disturbed sleep is worry. If your bedroom is also your office, then that urgent report or unfinished bookkeeping will prevent you from preparing your mind for sleep. If you’re lying awake, worrying, get out of bed – try not to associate bedtime with solving problems.

Here are some helpful tips for getting the sleep you need:

• Make your bedroom as quiet and dark as possible and keep it at a comfortable temperature

• Go to bed only when you’re sleepy. Don’t make yourself anxious by lying in bed, waiting for sleep to come

• If you can’t fall asleep, get up and do something outside of the bedroom. Read a book or watch some TV and go back to bed only when you feel sleepy

• If worrying is keeping you awake, set aside some time earlier in the evening to address your concerns. Use the evening hours to prepare your ‘to do’ list for the next day. That’s a much better use of your time than lying awake at night, writing your list in your mind

• Try to maintain a regular wake-up time, even on weekends. Your body functions much better on a regular routine

• Don’t drink caffeinated beverages or alcohol within four to six hours of your bedtime

• A light snack may help you sleep but avoid having a big meal just before bed

• Regular exercise promotes restful sleep but try not to exercise within six hours of bedtime. The energizing effects of a good workout will make falling asleep difficult

• If you feel the need for a nap during the day, make it a short one (less than an hour) and plan to be up again before 3 p.m.