The truth, however, is that an estimated 20 % of Americans are sleep deprived and get less than six hours of sleep a night.  What’s keeping us up at night?  All those electronic devices – the Internet, cable TV, our non-stop email  – just to name a few.  Diabetes, heart disease and obesity have all been linked to too little sleep.  When we’re sleep deprived, we’re less productive, have shorter attention spans and are more likely to be in or cause an accident.  And lack of sleep has also been linked to higher cortisol levels – the stress hormone.  When we’re not getting enough sleep, our body responds with increased cortisol levels which can lead to weight gain. 

Burning the candle at both ends may work for a while but the reality is that can take a toll on our health. This was brought home to me as I watching Oprah recently. Bob Greene, fitness and health guru was discussing his new book, 20 Years Younger:  Look Younger, Feel Younger, Be Younger!  In addition to healthy eating, exercise and skin care, I was struck by the discussion of sleep and its impact on aging when we don’t get enough.  He suggests 7-9 hours a night.  Are you even in the ballpark?

I have been making a conscious effort to get more rest. I get up every day during the week at 5:30 and have a daily practice that includes tongue scraping, drinking warm water to activate my internal organs, meditating, chanting and exercising.  That’s a lot to do so early in the morning!  But what a difference it makes when I actually get enough rest and feel more alert when I wake up.  Here are three strategies I’ve been using to help me ease into more and better sleep – I’m far from perfect but I am much more self-aware of my habits and patterns:

• Wind down before you get in bed.  I need to have 30-45 minutes in the pre-sleep mode when getting ready for bed. I used to just pop into bed and expect to go to right to sleep, but your body needs time to transition.  For me this includes quiet time with no TV or Internet and reading for at least 15-30 minutes. I also include the usual things in this time frame too – brushing my teeth, washing my face, etc. but it means I have to plan ahead and be mindful of the time.
•  No TV in the bedroom.  For my entire life, I’ve never had a TV in my bedroom.  I can thank my mom for that awesome habit! TV sucks you in, promotes poor sleep and can even do a number on your sex life! TV can be just fine in other parts of the house but leave it out of the bedroom if you want to support a better night’s sleep.
•  Eat early and allow 3-4 hours to digest your food.  Going to sleep on a full stomach after a late night binge promotes poor sleep, not to mention potential weight gain.  Your body needs to rest and recover during the night and eating too close to bedtime keeps the body far too occupied.  Ease into earlier, lighter meals in the evening that won’t leave you feeling uncomfortable before bed.

 Are you a sleep champ, supporting your health with sufficient zzzz’s or do you have room for improvement? How can you start sleeping more? Leave your thoughts on the blog and let’s share some sleep-tastic ideas!

Did you know that there are also important health benefits to eating more slowly? You’ll love what I have to say in this week’s audio tip. So take a listen and let me know what you think. Happy slow and pleasurable eating!