Of course, it's not easy to sleep when you're feeling overwhelmed. In fact, nearly two-thirds of Americans say they lose sleep because of stress. I know some of my nights are spent tossing and turning in bed thinking about what needs to be done tomorrow or what was not done today.
Health experts suggest that adults on average get 7 to 9 hours of sleep a night. Everyone is different though so some may get by on 5 hours a night or others may need a full ten.
Sleep deprivation is not getting enough quality sleep. Signs of sleep deprivation include an inability to think clearly, handle stress, and difficulty keeping emotions in check. Sleep deprivation can have a serious effect on your day-to-day functioning and mood. In fact, sleep deprivation can compromise your immune system, which makes you more prone to infections and disease.
To assess your sleep deficit, ask yourself these simple questions:
·Am I often tired? Am I using caffeine to get through the day? Do I sleep well? Do I wake up feeling refreshed? Do I get drowsy while driving or watching TV?
Tips for Upping Your Sleep
To sleep longer—and better—consider these suggestions:
- Set a regular bedtime. Your body craves consistency, plus you're more likely to get enough sleep if you schedule rest like your other important tasks.
- De-caffeinate yourself. Drinking caffeine to stay awake during the day can keep you up at night. Try resisting the coffee and colas starting six to eight hours before bed.
- De-stress yourself. Relax by taking a hot bath, meditating or envisioning a soothing scene while lying in bed. Turn off daytime worries by finishing any next-day preparations about an hour before bed.
- Exercise. Working out can improve sleep in lots of ways, including by relieving muscle tension. Don't work out right before bed, though, since exercise may make you more alert. If you like, try gentle upper-body stretches to help transition into sleep.
- Make your bed a sleep haven. No paying bills or writing reports in bed. Also, if you can't fall asleep after 15 minutes you can try some soothing music, but if you remain alert experts recommend getting up until you feel more tired.
About the Author: Santa Rock is a Licensed Professional Counselor who has just joined Berkeley College in July 2012. If you wish to speak to her, email [email protected]