Learning how to get better sleep is critical to your overall health. It will have an effect on how well you age. Just think about how you physically feel when you’re deprived of a good night’s sleep.
Let me see if this sleep scenario accurately describes how you slept last night.
You’re exhausted from a long day of work. During the last 16 hours you’ve dealt with:
Your mind is going through the mental gymnastics of what you still need to finish today while getting prepared for the events in tomorrow’s schedule. The news is over. It’s bedtime. You need a good night’s sleep and you say to yourself, “Please Lord, just one good night’s sleep!” So you turn off the lights and get into bed.
You lay your head down on the pillow only to lie awake. That distressing wave of anxiety that has become your constant nighttime companion says to you, “We’ve got to get some sleep or we’ll never function tomorrow!”
Finally, just before the alarm clock goes off, you fall asleep only to be awoken by the constant buzz of the alarm. You’re exhausted but work and family commitments won’t allow you to stay in bed. You drag yourself into the shower, pump your body with caffeine, get dressed and repeat the days’ events all over again.
“Nah’, I just lay my head down. I’m out like a light until that alarm goes off!”
Men and Women and Sleep!
The little scenario above has two different sleep outcomes. If I were taking a survey, 75% of the men would agree with the last statement in quotes and 75% of the women would relate to the bullet points and multiple paragraphs. According to a recent National Sleep Foundation survey, 75% of women between the ages of 30 and 60 do not get eight hours of sleep. During the work week they get approximately 6 1/2 hours of sleep per night. This also applies to older women. In another poll sponsored by the National Sleep Foundation, older women reported that the quality of their sleep had declined during the past ten years of their life.
Sleep Loss Affects Your Health!
The amount of sleep you get has a direct affect on your health. Here are some statistics that show why getting better sleep is so important:
Proper Sleep Can Be A Complex Problem!
Getting better sleep is important. Not just for you but also for all the people around you. Many people are resorting to over-the-counter medications, as well as prescriptions from their physicians, to help aid them in their search for better sleep. It’s important to remember that every drug you put into your body has an affect on the health of your liver. This also has an affect on your wellness and aging.
If you haven’t gone the medication route to help with better sleep, then you might want to try the following steps to aid you in getting a good night’s sleep. If you’re on medication, then certainly continue unless you and your doctor feel that it is time to reduce your dependency. The rest of this article may help you find a natural solution for achieving better sleep.
5 Natural Steps to Better Sleep!
These five steps may help you achieve better sleep. My suggestion is to read each step and then decide which one best fits you. Don’t try all of them at one time. Start with one step and then add a second step if it doesn’t give you the kind of sleep you’re looking for. Unlike medication, none of these steps will interfere with each other. However, it’s always best to start with just one. Whichever one you decide to start with, give it a good week to evaluate the results.
Step 1 – Your Partner!
If you’re single and live alone then this step won’t apply to you unless your cat or dog is sharing your bed. If they’re keeping you awake at night, then it’s time to find them their own soft cushion and place on the floor or in another room.
Now, if it’s your sleep partner who snores, tosses and turns, repeatedly gets up to go to the bathroom, talks in their sleep or does all of the above, it might be a little hard to get them to sleep on the floor. Even if you convinced them to do so, the sound of snoring would still keep you awake. An easy suggestion for those who snore would be to get them to use “Breathe Rite Strips!” Seriously! They do work since a lot of people have slightly swollen nasal passages. These strips help to open up the passages so that better air flow can be achieved. This results in better sleep.
Maybe there are serious underlying sleep disorder problems. Maybe your partner needs a sleep expert to help them get a handle on their sleep issues. Maybe you might have to implement the extreme version of Ozzie and Harriet and actually sleep in separate rooms. Remember, it’s only for sleep purposes. You can always get together. In fact, it might be kind of romantic that way: “Hey fella, you want to come over to my room tonight?!”
Step 2 – Turn Off The News!
Instead of taking the last 30 minutes of your day and adding to your stress by listening to news stories about:
Why not do something to help you relax?! Maybe it’s reading a book or meditating, praying or knitting, spending time on a hobby or soaking in a nice warm bath. Use the last 30 minutes of your day to unwind not keep yourself wound up. When you’re feeling tired enough to go to sleep then hit the sack.
Step 3 – Reestablish the Sleep Environment!
In this step, there’s a lot that could be done to achieve better sleep like:
Step 4 – Avoid the Following!
Some activities done too close to bedtime can interfere with sleep like:
Step 5 – Try the Following Foods for Better Sleep!
The following foods can relax tense muscles, quiet your overly active mind, and provide your body with the sleep-inducing hormones serotonin and melatonin:
I hope this information helps you like it has helped so many others achieve better sleep. It’s not going to solve everyone’s sleep issues but it can have a profound effect for many. For those who are still trying to get better sleep, it’s time to see a sleep specialist who can help you. Take the steps necessary to develop a plan to bring those much needed “ZZZZZZZZZZZ” into your life. It will make a positive difference in your overall health and wellness. And, it has the potential to add years to your life.
Until next time, may we both age youthfully!
P.S. If you found this article useful, then I recommend the following articles to help you incorporate effective anti aging solutions to your wellness program:
The information contained in this website and posted articles are for general information purposes only and never as a substitute for professional medical advice or medical exam. The information contained in this website and posted articles has not been evaluated by the Food and Drug Administration and should not be used to diagnose, treat, cure, or prevent any disease without the supervision of a qualified medical doctor.