Sleep Right Tonight and Every Night - by Coach Jared

Seems like many of us, even when we think we’re getting enough sleep, probably are not. Experts say we should have 7.5-9 hours of sleep per night. Some of us get that but might not be sleeping soundly, effectively getting one hour less than the alarm clock shows. Others insist they don’t need that much, but then they wake up and switch on the coffee maker amidst the din of a buzzing alarm clock. And for some of these people the coffee “flows like water,” so to speak, all the way through lunch!

But yes, there’s an ideal range for a reason. Everyone’s needs are a little different. So how can we quickly tell if we’re getting enough sleep? According to sleep researcher and Cornell psychology professor James Maas PhD, if you can relate to any of the following scenarios, you might be lacking some sack time.

• You fall asleep within 5 minutes of your head hitting the pillow.
• You NEED an alarm clock to wake up each morning.
• A warm room makes you drowsy
• One alcoholic beverage makes you feel sleepy
• You sleep more on the weekends than during the week.

Many of you might be sitting there pleased that you didn’t fit into any of those categories. Well if you didn’t, that’s great! But if your nightstand has a bottle of prescription sleep medicine on it then you’re still missing the mark. Not being able to quiet your body and mind enough for sleep is a huge problem. Suffice it to say, this is a normal, natural and mandatory process of the human body that our society and culture is gradually rendering less and less normal.

If you’re among MANY of us who are not sleeping enough, whether for lack of time or lack of ability, there are some natural steps you can take.

• Time “management” is of the essence. Get to bed earlier. There is an ideal time of day for your body to rest. Sleeping later is not usually the answer.
• Before bedtime try to avoid large meals, high protein and high fat foods (like meat), spicy foods, caffeine and alcohol.
• Avoid exercising within 2-3 hours of your desired bedtime. But DO exercise each day, it will improve sleep quality.
• Abstain from computers, television, cell phones and other backlit digital media devices within an hour of going to sleep.
• Quiet your mind with some relaxation exercises before bed. Deep breathing, meditation, yoga etc.
• Drink some herbal tea. Believe it or not, Sleepytime® tea might just live up to its name. Look for herbs like Chamomile, Valerian, Passion Flower and Hops.

Reference: Better Nutrition, August 2011 - “The ABC’s of Getting ZZZZZZZZZs” by Vera Tweed.