In much of the world, it’s wintertime. A time when we feel dragged down and slow. In this two part series we will explore great ways to recharge your batteries!
Fatigue is one of the most common health complaints we hear about in the clinic. It seems that almost everybody is tired and that we are all looking for some way to increase our energy and feel better. In Part One of this two part series, we will explain why getting enough rest is important and how you can get the sleep you need to recharge your batteries and have the energy you need to achieve your goals.
“I know I should sleep more, but…”
We hear this time and time again. We are tired, irritable, complain of brain-fog, poor concentration and inability to focus, and yet, we don’t allow ourselves to sleep. Sleep is absolutely vital to the healing process. If you don’t get enough sleep, you will NEVER achieve optimal health. Because of this fact, getting adequate sleep is the number one thing you need to do if you are tired or feel worn out.
We’ve all been told that sleep is important. We’ve all been told that we need at least 8 hours of sleep each night to function optimally. We all know that we feel better, think better and perform better when we are well rested, and that our health and performance suffer from long-term sleep deprivation. So why don’t we get the sleep we need? Why don’t we take the time to sleep? Part of the reason is that we may not know why rest is so important. Another part is that we say we don’t have time to sleep. Well, once we know why sleep is important, we can come up with the downtime.
The Consequences of Skimping on ZZZs
Millions of Americans consciously choose to skimp on their sleep in the mistaken belief that sleeping fewer hours allows them to be more productive. Many people even look on the fact that they can “get by” on so few hours of sleep as a badge of honor. In fact, however, they are likely doing themselves a great deal of harm in the long run. Research has shown that people who get seven to eight hours of sleep each night live longer, happier, healthier lives than those who skimp on sleep.
“So I miss a few hours of sleep each night – I feel okay” you say. Well, the following data says that you are fooling yourself, as sleep deprivation has been linked to:
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Not to mention it makes the pursuit of happiness near impossible and makes you a lot less fun to be around. So why wouldn’t you sleep more???? “I don’t have time”, you say…”I can’t sleep”, you say. I say,”Get to bed earlier, or die earlier.” Can I state it more clearly than that?
How Much is Enough?
There are no hard and fast rules about how much sleep is enough, because every individual’s requirements are different. Most adults need about eight hours of sleep nightly in order to feel refreshed and operate at peak efficiency during the day. Children, especially very young children and adolescents, generally require more sleep than adults to be at their best. It is not uncommon for people to sleep less as they get older, especially after the age of sixty.
Regardless of how many hours of sleep you get each night, if you wake up easily in the morning, especially if you rarely (if ever) need the services of your alarm clock, and if you can make it through the entire day without seeming to run out of steam or feeling drowsy after sitting quietly or reading for a while without needing caffeine or some other stimulant, you are probably getting enough sleep. However, if all these criteria do not apply, you need more sleep.
But What If I Have Trouble Sleeping?
There are numerous strategies for helping re-establish regular sleeping cycles. Here are a couple things to avoid:
- Avoid alcohol. A small amount can help induce sleep initially, but it invariably disrupts deeper sleep cycles later.
- Avoid tobacco. While smoking may seem to have a calming effect, nicotine is actually a neurostimulant and can cause sleep problems.
- Avoid caffeine-containing beverages after lunch.
- Avoid bacon, cheese, chocolate, eggplant, ham, potatoes, sauerkraut, sugar, sausage, spinach, tomatoes, and wine close to bedtime. These foods contain tyramine, which increases the release of norepinephrine, a brain stimulant.
- Don’t go to bed angry. Cool off before you hit the sack.
Next, you want to establish a set of ‘sleep-habits’ and follow them consistently to establish a healthy sleep cycle:
- In the evening, eat turkey, bananas, figs, dates, yogurt, and whole grain crackers or nut butters. These foods are high in tryptophan, which promotes sleep. Eating half a grapefruit at bedtime also helps some people.
- Use the bedroom only for sleep and sex – not for reading, working, eating, or watching television.
- Exercise regularly in the morning, late afternoon or early evening – but not right before bedtime. Physical exertion is an excellent way to wake up or make your body tired so that sleep comes about more easily.
- Take a hot bath (not a shower) an hour or two before bedtime.
- Keep the bedroom comfortable and quiet. If too much quiet is the problem, try running a fan or playing a radio softly in the background. There are also devices available that generate “white noise” sounds like the ocean surf or a steady rain or waterfall that help people who are “quiet-sensitive” to sleep.
For more ways on how to sleep soundly, see Paying Off Your Sleep Debt
For occasional sleeplessness, try the following:
- Somnolin – features a complementary blend of nutrients, including 5-HTP, theanine and targeted B vitamins, to promote a restful, relaxed state and relieve occasional sleeplessness.
- Valerian, passionflower, and/or chamomile teas have mild sedative properties. These herbs are safe even for children if taken in tea form. For adults, drinking chamomile teas several times throughout the day helps to calm and tone the nervous system, promoting restful sleep.
Sleeping Your Way Back to Health
Rest, sleep and relaxation are vital components of optimal health and well being. As holistic human beings, we must realize that not only does our diet, physical health and mental attitude affect our ability to deal with the stresses of the day and our sleep patterns, but our sleep patterns and ability to deal with stressors affects or physical, emotional and spiritual health. If leading a truly happy, fulfilling and rewarding life is your goal, sleeping and getting adequate rest are vital steps toward achieving your goal. Use the information above to help you achieve better sleep and reap the benefits of listening to your body and enjoying your life.