Sleep

Are you chronically tired?  Do you hit the snooze button multiple times in the morning? When was the last time you awoke feeling refreshed?  Sleep is critically important, but we sacrifice it all of the time.  Think back to vacations, when you could sleep-in until you woke naturally.  Remember how wonderful that feels?  We all need sleep.   Sleep is an opportunity for the body to recharge and fortify for the next day.  When we sleep our heart rates, blood pressure, and breathing slows down.  

In general, adults need eight hours of sleep per night.  American adults do not get enough sleep and, as a consequence, are frequently sleep deprived.   Sleep deprivation occurs when you experience less than eight hours of sleep on successive nights – or, on occasion, when you get no sleep at all.   Missing two hours of sleep- time every night for a week is the equivalent of missing two full nights of sleep.  You can’t make up sleep once lost!  

Sleep deprivation causes poor memory and decision-making, crankiness, and carbohydrate craving.   Our brains say yes we can do this -- drive a car, jaywalk, or use that new power-saw out in the yard.   But, when we’re sleep deprived, our vision and physical reaction time can be off by just a  fraction --  and that can make all the difference in the world.   It’s been found that accident rates increase when people are sleepy.   Chernobyl, Three Mile Island, and the Exxon Valdez events were all linked to operator error in which sleep deprivation was identified. Not many of us control nuclear power plants or steer oil tankers, but we do drive cars.  A two-ton vehicle can drift off of the road in a blink of a sleepy eye.  

Poor sleep causes high blood pressure, heart disease, and large waistlines.    Ever crave a doughnut or pancakes after being up all night?  The post-club/prom visit to Roscoe’s Chicken & Waffles for that late night fix is biological.  The body has been up way too long and is now releasing hormones that cause it to crave calorie-dense foods: waffles, fried chicken, greasy hamburgers.  The body is saying “feed me, I am under stress”.    One way to deal with the stress is a power nap.   It’s a great pick me up and can help you feel restored.  There’s nothing better than a nap under the dryer at the hair salon or catching a few ZZZs on the plane between overhead announcements.

With a little practice we can all get a good night’s sleep.  Good sleep habits include going to bed and arising at the same time each day and leaving the energy drinks, coffee, tea, and caffeinated beverages, alone after five P.M.   Exercise helps you wind down and de-stress, but not too close to bedtime as it can have the opposite effect. Watch what you eat for dinner, heartburn and indigestion can interfere with restorative sleep.  Be kind to yourself and don’t over-schedule activities.  Keep your bedroom quiet and dark.  If your cell phone is at your bedside, move it so you are not interrupted by blinking light or sound.    Set the sleep timer on the television so you can drift off when the TV is still on.  Drink a glass of warm milk; it has tryptophan which enhances sleep.  Lavender aromatherapy is also relaxing and can help to induce sleep. So can counting sheep or blessings.   Sleep tight.  Be well.