Taste Life Blog

How many times have you heard the words, “I’m so tired.” For some of us being tired is due to a temporary challenge like staying up too late or working too much.  Studies show that people that have chronic sleep loss report excess mental distress, depressive symptoms, anxiety and increased alcohol use.  Sleep is not a luxury; it is a cornerstone to a satisfying fulfilling life just like exercise. Here are five ways to improve your sleep.

Eating And Drinking

Eat breakfast like a king, lunch like a queen and dinner like a pauper. Eating a big dinner may temporarily make you feel drowsy but the time it takes to digest it may keep you awake.

Caffeine should come with a label, “wake up stay up.” Limit caffeine for 4 to 6 hours before bed.

Avoid alcohol which is a depressant and initially makes you feel drowsy, but ultimately you will sleep less soundly and awake more tired as a result. Alcohol may initially encourage sleep, but later on during the night it can cause sleep to be fragmented and leave your feeling more tired the next day.

Exercise

Get daily exercise but avoid exercise 3 – 4 hours before bedtime as your internal body temperature rises when you exercise. Sweat a little. Make your exercise vigorous enough to sweat a little. Studies show that non-aerobic stretching did not impart sleep. And, stick with it studies show sleep is not improved unless you have been exercising for 16 weeks.

Environment

Too much light is the environmental equivalent of caffeine.  Darkness stimulates the release of melatonin a hormone that induces sleep.  Optimally, two hours before bed dim your lights.  Even the glow of your illuminated clock may give some people sleep trouble, so turn your clock away from your face. Don’t forget that light emitted by TVs and computer screens suppresses melatonin.

If you are too warm or too cold you will not get a good night’s sleep. While there is no ideal temperature, most experts recommend a slightly cool room around 67°F degrees

Leatrice Eiseman, PhD author of Colors for Your Every Mood suggests painting your bedroom blue as it is the hue associated with peace and tranquility.  Any shade that resembles the sky – light blue or twilight blue will do.

Rituals

Start to slow down and ready yourself for bed. Develop a relaxing ritual which ideally should be at least a half hour before getting into bed  –  maybe a warm bath or some reading with the lights as low as possible. Go to bed and awake on a regular schedule every day. Get up at the same time every morning, even if you are still tired. If you are feeling  tired in the morning maximize your light exposure first thing in the morning by going outside in the bright sunlight for some exercise, a double whammy of wakefulness.

Worry

Instead of worrying and making more lists in your head, try to distract your brain by using a relaxation breathing exercise. I recommend the 15 breaths countdown by Fred L. Miller from his book How to Calm Down. Take three breaths to clear your mind. Breathing easily, inhale. Now exhale, and silently saying, “Fifteen.” Inhale again. This time while exhaling, silently say, “Fourteen.” Continue inhaling and counting down a number with each exhale.

Schedule your worry time by starting a  worry book. Write down the things you worry about before you go to bed and write down at least one active step you can take to ease those worries. Put the book away. Remember worry is the use of your creative imagination. And, really if there is a solution why worry. And if there is not a solution why worry.

• For more information check out the American Academy of Sleep Medicine at www.aasmnet.org
• Or the Sleep Foundation at www.sleepfoundation.orgIf you have problems sleeping for one month and have tried modifying your lifestyle habits, please seek medical advice.

Sleeping takes up one third of your life. Make the decision today to wake up and get plenty of sleep!

Why not start tonight? Sweet dreams!