Sleep is one of the few things that the human body cannot do without. Lack of sleep can weaken willpower, mental alertness, judgement and reflexes. Research also shows that going 24 hours without sleep leads to reduced hand-eye co-ordination similar to that experienced with a blood alcohol level of 0.1. Yet, though most of us say we wish we enjoyed more sleep, most Australians are clocking up less than seven hours a night.How much sleep should you be getting? The optimal amount is 7-8 hours, even as you get older (though you might find from your 60s on that you feel sleepier earlier in the evening and wake earlier in the morning).
Studies have shown that children are not getting enough sleep, with one study citing that up to a third of 12-16 year olds are sleeping between four and seven hours a night. Experts are now calling for sleep to be taken as seriously as diet and exercise in the fight against obesity. Research has suggested that there may be a link between our sleeping habits and weight gain. A lack of sleep may actually be a key factor in our growing obesity epidemic.
It has been found that when you are sleep deprived, your body undergoes hormonal changes, which make you crave sugary or starchy foods. Sleep deprivation seems to be becoming more of an issue as people attempt to fit more and more into their increasingly longer and busier days.
Do you find you are more and more sleep deprived? Have you noticed that this affects your eating habits? Are you struggling to get out of bed each morning? You may need to look at your environment and any pre bed habits maybe following a sleep routine. The following sleep strategies might help diminish sleepless nights:
Become a creature of habit
Try to rise and retire at the same time every day (and avoid a nanna nap if you had a late night the night before). A predictable sleep routine helps synchronise your body's circadian rhythm to light and dark. This ensures that at sleep time your body temperature is dropping (making it easier to fall asleep) and rising again at the right time in the morning (when you need energy to face the day). Avoid exercising two hours before bedtime as this will elevate your body temperature when you want it to drop.
Set a meal a regular time
Don't eat a meal later than 8pm or you will kick-start your metabolism, which might keep you awake later. If you feel a little hungry, enjoy a cup of herbal tea like chamomile or lemon balm, which act as calmatives. Or drink a hot cup of milk with honey as this contains tryptophan, an amino acid that helps your body produce a natural relaxant called serotonin.
Avoid Alcohol
Although a few glasses of wine might help you drop off to sleep, alcohol causes rebound wakefulness later. Think twice before reaching for sleeping tablets, too. They may help you fast-track to sleep, but they could end up creating problem such as depression, daytime drowsiness and withdrawal symptoms from addiction. For a healthier sleep-inducer, try valerian tablets. Or slip on light cotton socks for 10 minutes. Swiss research has shown warming the feet before bed dilates blood vessels, which promotes faster sleep onset.
Put down that book
Avoid activities such as reading or checking emails on your laptop in bed as these stimulate wakefulness.
Banish sleep thieves
To promote rest, your bedroom needs to be sleep-friendly. Turn your alarm clock away from you so you can't see the time, put pets out so they can't scratch at your door and banish snoring partners (easier said than done). Wear a sleep mask and earplugs to enhance sleep quality and, if necessary, install new curtains/blinds to make sure your room is dark.
Turn off your mind
A soak in a bath with bubbles or salts is an enjoyable way to relax tense muscles. Another good strategy is to sprinkle essential oils on your pillow. Try ylang ylang, lavender, clarysage, rosemary, basil or neroli, which are all good for promoting calmness and serenity.
source:healthme.com.au
