Amy FriendMarch 28, 2016

Are you tired? Are you feeling overwhelmed and overworked? Could it possibly be that you are not getting enough sleep? Can you imagine what it would feel like to have great energy all day long?

We have written about the importance of sleep before, but I would like to build on that concept by sharing a few tips on how to get more rest. Many of us know that we need more sleep! The Centers for Disease Control and Prevention, recommends that adults ages 18 to 60 get at least 7 hours of sleep per night. Too little sleep increases the risk for a number of health conditions, including obesity, heart disease, diabetes and high blood pressure. Getting enough sleep allows you to be more alert, more productive and more in control of the daily rituals that you set for yourself. The following are a few tips on how to create your environment to get more sleep and feel great!

Bookend your days by establishing morning and evening rituals.* An hour before bed time, start your nightly routine. Dim the lights, turn down the thermostat, power down your digital devices and stay out of the kitchen! I know, from my own personal experience, if I don’t eat for a couple hours before bed, I will sleep solid and awake feeling refreshed and ready for breakfast! The whole point of an evening routine is to relax your body so that it is ready for sleep. I will, at times, leave the kitchen a mess just to get to bed on time because I know when I wake up I am more productive and ready to take on the world! Save those stressful activities for the morning. They will get done!

I am always the most productive first thing in the morning. I have a ritual that begins with warm lemon water and just a couple minutes of silence, meditation and breathing. Then I shift into high gear, eating a healthy breakfast, exercising and packing my lunch for work. I am in control, feeling strong, and able to tackle anything on my To Do list! I am rested and recharged!

Make exercise a part of your daily schedule. Studies have found that even moderate intensity physical activity reduces the time is takes to fall asleep and increases the length of time sleeping.

What time do you need to get up in the morning? Count back 8 hours and that would be the time to start your nightly routine. This may be challenging at first when you have young kids but the goal would be to get the whole family on a structured schedule. For times when there are activities that prevent you from starting your evening routine on time, plan in advance and find time for the powerful 20 to 30 minute nap. A power nap will boost your memory, cognitive skills and energy level.

And, finally, invest in your sleep environment. You are spending 7 to 8 hours in your bedroom. Make sure you have a good quality mattress and pillow. Consider using room-darkening shades to make for a quiet relaxing environment.  Make sleep a priority and make a plan today for better sleep!

Sweet Dreams, Amy

*Power Sleep by Dr. James B. Maas, per Brian Johnson