Critical Zzzzzzs

Studies show that the majority of adults in America are not getting enough sleep. So what? You may ask. Why is sleep so important? It’s no secret that we perform better in every area of our lives when we are well rested, and, frankly, we enjoy life much more when we’re running on a full tank of gas, so to speak. But the need for shuteye goes beyond the obvious. New studies have linked sleep deprivation with the tendency to be overweight. People who get enough sleep also live longer and suffer fewer diseases than their sleepy counterparts and enjoy a greater depth of creativity during their waking hours. Before you go stumbling for the Unisom, consider a few ideas that may help you get the sleep you need naturally.

Hello Darkness, my old Friend…

Why do bears hibernate in caves? Because they’re dark. Light can keep your brain from producing melatonin, a chemical that helps you fall and stay asleep. For some people, it only takes a tiny amount of light to keep them awake. The solution? Rid your bedroom of all sources of light, now matter how insignificant they may seem. This may mean buying special blackout curtains for your windows, removing your alarm clock from your room or at least laying it on its face so no light is projected from it, even putting electrical tape over lights on VCRs, DVD players, and other electrical equipment. Anything that emits light can disrupt a good night’s sleep. A simpler solution may be buying an eye mask to wear while you sleep, although some people find these uncomfortable. Whatever your preference, make sure you’re immersed in darkness before you try to sleep.

A Safe Haven for Sleep

For the best night’s sleep, experts recommend that you use your bedroom primarily for sleeping. Don’t bring work into the bedroom, and leave your day planner at the door. Anything that reminds you of your busy day can occupy precious time and space in your brain and keep you from falling asleep. For some folks, even the presence of a television in the bedroom is enough to keep them counting sheep. Look around your bedroom: is it a restful place? Does it invite you to sleep or just remind you of all the things you need to do tomorrow? Make your bedroom a sanctuary of sleep by cutting down on clutter and filling the room instead with colors, textures, and objects that you find soothing. Convince your mind that your bedroom is for sleeping, and your body will soon follow.

The Same old Thing

Ever wonder why kids love to hear the same books read to them or the same songs sung every night? The comfort of the familiar can ease tension from your body and your mind and help prepare you for sleep. Develop a routine that your mind and body will start to recognize as a pre-sleep ritual. Read a small amount from a favorite book. Drink a little chamomile tea or warm milk or take a quick dip in a warm bath. Keep a journal by your bed to jot down your thoughts from the day, especially anything you’re worrying about or trying to remember so you can clear your mind for sleep. Use this same routine every night to prepare yourself for sleep. If possible, try to go to bed around the same time every night and wake at the same time every morning to program your inner clock. Also, anything that might disrupt your body’s natural rhythms (such as caffeine, alcohol, exercise, and nicotine) should be avoided for a few hours before bedtime.

The Sound of Silence

The neighbor’s dog is barking again. Was that a fire truck that just went by? I can’t believe that faucet is still dripping! If you’re kept awake by every minor sound, consider bringing a source of white noise into your bedroom. While white noise machines are available, a simpler (and cheaper) solution might be turning on the exhaust fan in your bathroom or placing a small fan in the corner of your room. Other appliances, like humidifiers and air purifiers, can pull double duty by improving the quality of your air and providing soothing white noise to help you drift off to sleep.

Watch the Thermostat

The body is unable to regulate its temperature during sleep, so extremes of hot or cold will often wake a person up. Make sure your bedroom is a comfortable temperature before hitting the sack to ensure a full night of rest. Experiment with temperatures to find the optimum sleeping temp for you.

Make the Most of Your Waking Hours

With the sedentary lifestyles many of us lead it’s no wonder we have trouble falling and staying asleep. Although our minds may be very active, our bodies are essentially resting for hours a day. The solution? The more exercise you get during the day, the better you’ll sleep at night. Try getting at least 20 to 30 minutes of exercise a day to see results. For maximum benefit, exercise 5 to 6 hours before attempting to sleep.

Let Your Nose Lead

Use calming fragrances to lull yourself into la-la land. Spritz your linens with a soothing fragrance or keep a sachet tucked beneath your pillow. Pick a body lotion with a sleep inducing scent and lather your hands before you hit the sack for softer skin and a better night of sleep. Avoid energizing scents like citrus, eucalyptus or peppermint, and head instead for sleepy smells like lavender and chamomile. A little aromatherapy can go a long way when it comes to soothing slumber.

Although the variety of over the counter and prescription sleep aids available today may be appropriate in some situations, many people can achieve a good night of rest without medicinal help. Try changing your habits and incorporating some of the above-mentioned ideas before talking to your doctor about a prescription. A restful night of sleep may only be a minor change away.