Today is Sunday, a day most people like to take a nap and try to catch up on much needed sleep. So today’s challenge is to get some rest. We as a nation are sleep deprived, and it affects up in many ways. There is no set number as to how much an adult needs to sleep at night. It depends on the person. The average person needs 7-8 hours sleep a night.
If you aren’t getting enough sleep, you might be suffering from these symptoms according to the National Sleep Foundation:
- Increased risk of drowsy driving
- Increase in body mass index – a greater likelihood of obesity due to an increased appetite caused by sleep deprivation
- Increased risk of diabetes and heart problems
- Increased risk for psychiatric conditions including depression and substance abuse
- Decreased ability to pay attention, react to signals or remember new information
According to the National Sleep Foundation, these are some things you can do to make sure you have a good night’s sleep.
- Establish consistent sleep and wake schedules, even on weekends
- Create a regular, relaxing bedtime routine such as soaking in a hot bath or listening to soothing music – begin an hour or more before the time you expect to fall asleep
- Create a sleep-conducive environment that is dark, quiet, comfortable and cool
- Sleep on a comfortable mattress and pillows
- Use your bedroom only for sleep and sex (keep “sleep stealers” out of the bedroom – avoid watching TV, using a computer or reading in bed)
- Finish eating at least 2-3 hours before your regular bedtime
- Exercise regularly.
- Avoid caffeine and alcohol products close to bedtime and give up smoking
Power Naps: Even if you determine to get a good night’s sleep, there may be times where you can’t. In those circumstances, power naps will help. Here’s an online article to help you take power naps that will energize you instead of making you more drowsy.