Tired of Being Tired?

Ever wonder how much sleep you need? Take a guess... No, more than that! Experts agree that American adults don't get nearly what they need - usually a solid eight hours. You heard right. So if you're getting forgetful, lazy or losing things, the culprit could be your lack of zzzzz's.
Even compromising an hour or two can seriously impede our performance the next day. Most noticeably it can make stress more difficult to handle. But not taking sleep seriously also affects the quality of your work, concentration and efficiency in all your daily tasks.

Think about the phenomenon of having to "catch up" on your sleep. Some may think it's a wives tale but who hasn't experienced sleeping only 5 or 6 hours a night and by the end of the week feeling like you haven't slept at all?
When it's time to relax at the end of a highly stressful day, sometimes it's hard for your body to change gears. Setting aside time for pre-sleep rituals can help get your body in a predictable pattern of unraveling the days many juggling acts. Set aside time for whatever it is that brings you peace... read in silence or quiet music, a steamy bath or evening walk, a tall glass of milk or cup of tea... If anxiety continues to eat into your resting time, there is often no more healing source than a journal. It's absolutely therapeutic to let worries drain down your arm, through the pen and onto the paper. Sometimes it makes concrete the vague worries needling at the back of your mind. You can then write out a plan of action or progressive step to take the next day. That way, when you close the book, you can let go, knowing you've done what you could and you're ready for action. If you're going to worry, there's no point in going to bed.

It's best if there are no home office/work areas in your bedroom. Even clocks in the room can be disturbing, especially if the problem is waking during the night. The ideal sleep is away from the distractions of daytime activities. This should be a dark, calming, separate world. Try deep breathing through your nose and out your mouth while counting.

Some other tips are avoiding caffeine after lunch, alcohol more than four hours before you lie down, and the general rule of not smoking or eating after dinner. And never underestimate the power of exercise. It will not only help you sleep more deeply, it will boost your energy levels. Then stay on schedule by starting with a fixed wake-up time, helping to train your body on when to let go and when to rev up.

If, despite it all, you didn't get a good night's sleep, boost your body with healthy treats; juice, energy bars and vitamins. Instead of dehydrating yourself with three pots of coffee, treat your body to a longer shower, the hot water revitalizing groaning muscles. Hydrate tired eyes, and above all, don't forget to turn up the tunes!

Now make a plan to get in the sack earlier tonight! You're not superhuman and sleep is not a luxury, it's a necessity!