Sleep First Aid: What to Do When You Can't Get Your Eight Straight
You’re on the go. It’s hour seven in your twelve-hour workday and...
It’s often cited as a cure-all for a wide range of mental and physical ailments: get eight straight hours of sleep and you should be fine. Why do we need eight straight hours of sleep and what can we do to get it?
Simply put, sleep is “anabolic,” that is, a building process. While you sleep, your body repairs itself and muscle tissue gets restored. So if you don’t get enough sleep you accumulate what is known as “sleep debt” and have to make up the lost time. Excessive sleep debt can result in insomnia and other sleep disorders. Eight hours is the average number that most human bodies automatically adjust to in ideal situations. There is little empirical evidence to show that taking a nap during the day makes up for los and other t sleep. Eight straight is still the best advice modern medicine has to give you if you want to feel refreshed and healthy every morning.
If you think that sleep is overrated, here are a few things to ponder. When you’re an adolescent, the growth hormone that you need in order to develop strong bones and muscles gets secreted while you sleep. And sleep is something everybody needs, not just teenagers: recent studies have shown that it it’s largely a myth that you need less sleep as you get older. A recent study also confirmed that women seem to suffer more from poor sleep than men. This can lead to higher rates of depression in women, as well as higher BMI (body mass index) and less sensitivity to insulin. But be it man or woman, young or old, your body still operates based on fundamental daily rhythms. Possibly the single most important step toward good health is getting good, regular sleep.
There are many things that you can do to get a good night’s sleep. Make sure your mattress is right for you: a mattress that is too soft or too hard can ruin your night, so make sure to consult a mattress professional before making an investment. The same is true of pillows. Make sure that the pillow you use gives you the proper support. If it lifts your head too far up, or not far enough, it can cause discomfort and painful neck strain.
You should also make sure that you don’t work on your bed. Your bedroom should be used mainly for sleep- don’t finish that report or pay your bills where you sleep. It sends the wrong signals to your head and body about what your bed is for. If you have a small apartment, like many city dwellers, then put a small desk somewhere in the room and work from there instead.
Make sure you feel comfortable in your sleep space and make it aesthetically and sensually pleasurable. Feng Shui is a centuries-old ancient Chinese practice believed to utilize the laws of Heaven and Earth to organize your furnishings, helping to improve everyday life by maximizing positive chi energy. Even without Feng Shui, you can feel more comfortable in your bedroom when you find just the right place for your bed.
There are also a whole host of holistic remedies and aids that you can try that may help you get eight straight hours of sleep. Some people like to rub a bit of lavender oil extract behind their ears or on their temples, since it is a relaxant, and you can even grow your own. Herbal supplements can be taken in pill or liquid form, applied directly to the skin, or diluted in warm water or tea. Some herbs that are commonly used to help induce sleep include passionflower, hops, Jamaica dogwood, California poppy, and St John’s Wort. Teas include Chamomile, lemon, valerian, young pine, horsetail, and peppermint leaves.
Eating a balanced diet is also helpful. Make sure to leave yourself a few hours to digest properly before going to bed. Exercise is also important. Also, avoid drinking alcohol or smoking before you go to bed. Alcohol is high in sugar, and nicotine is an stimulant: both substances will keep you up at night. If you absolutely must drink something before bed, avoid coffee at all costs and try a non-caffeinated tea instead. And if someone is around who can give you a light neck or foot massage it will help you sleep well. The key is to be relaxed and ready for sleep when you go to bed.
On the subject of sleep aids, try to avoid sleeping pills. melatonin, which seems to be effective for fighting sleep disorders such as jet lag. However, it is a hormone and should be used with care. If you try all the suggestions discussed here and you still have trouble physician, then consult a professional. Our doctor may or may not prescribe you sleeping pills, but they should ideally be a temporary or occasional solution. The advice you find here can last you a lifetime.
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Women suffer more from poor sleep than men.
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