Get Your Zzz's

Sleep - we all need it!  Many people skimp on sleep to meet all the demands of the day.  The National Sleep Foundation (2013) states adults need between 7-9 hours per night. Studies show those sleeping only 4-5 hours have negative physiological and neurobehavioral consequences (National Sleep Foundation, 2013).  Some people have a gene enabling them to do well on only six hours of sleep a night; however, the gene appears in less than 3% of the population (HelpGuide.org, 2013).

Studies show not getting enough sleep increases:

     The risk of motor vehicle accidents

     Colds (decreases immunity)

     Appetite with a greater likelihood of obesity

     Risk of diabetes

     Risk of heart problems

     Risk for psychiatric conditions including depression

     Substance abuse

     Lack of attention (National Sleep Foundation, 2013).

To optimize sleep try:

Going to bed and waking at the same time every day, even

    weekends. 

To sleep at least seven hours. 

To increase sleep, go to bed 15 minutes earlier every few

     nights until you achieve at least seven hours of sleep. 

To turn off electronics at least 30 minutes before bed. 

Going to bed instead of falling asleep on the sofa. 

Clearing your mind – meditate. 

Limiting caffeine and alcohol.    

Sleep is an important aspect of emotional, physiological, spiritual, and physical health.  Make sleep a priority!   

 

References:

HelpGuide.org. (2013). How much sleep do you need? Retrieved from:  http://www.helpguide.org/life/sleeping.htm

The National Sleep Foundation. (2013). How much sleep do we really need. Retrieved from: http://www.sleepfoundation  org/how-sleep-works/how-much-sleep-do-we-really-need