A recent worldwide survey of over 30,000 people found that Americans have one of the highest rates of sleep deprivation! The survey, which was conducted by the Phillips Center for Health and Well-Being, showed that 37% of Americans felt that they don’t get enough sleep. Ill-effects associated with not getting enough sleep? Not surprisingly, these include decreased job performance, strain on personal relationships and lower overall mental and physical health.

So what’s going on? What’s to blame for all this lost sleep? Not surprisingly, 49% blamed stress and worry – often, specifically worrying about work, the economy and health care costs. So what to do? Well, the good news is that, quite often, some simple behavioral changes can help a lot!

Dr. Craig Schimmer states, “Collectively referred to as Sleep Hygiene, these practices can dramatically improve the quantity and quality of your sleep – better, in many cases, than even prescription sleeping pills. To put Sleep Hygiene into perspective, I tell my patients to think about how we treat bedtime for kids and the patterns and practices that make putting our children to sleep easier.”

For starters, a regular bedtime is a must. Our bodies love predictability and consistency, so going to sleep at the same time each night and waking at the same time every morning is an important first step.

Next, a bedtime ritual (think “bath, story, kiss, goodnight” for kids) is also helpful. For adults, regularly engaging in light reading, gentle stretching, a cup of herbal tea or other relaxing bedtime habit is recommended.

Next, limit your time in bed to two things: sleep and sex. If you aren’t doing either of those things, get out of bed. We want your brain to associate being in bed with only these two things (not paying bills, worrying about the deficit or planning your next meeting).

Another good habit? See the sun every morning. This is a powerful way to reinforce your innate biological rhythm and can make falling asleep at bedtime easier.

So don’t worry – be happy! And a good night’s sleep will help get you there!

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Sleep Deprivation, Sleep Hygiene, Stress by admin