Simple Steps #2: Sleeping Well

"Sleep is the best meditation."

Dalai Lama

Sleep is an essential element just like food, water and air. Deprive any rational human being of sleep for a couple of days and they lose the ability to reason, they begin to have tremors, memory becomes impaired and their concentration levels will drop rapidly. The immune system begins to deteriorate rapidly, emotions become erratic and impossible to control, and physical coordination begins to suffer. So why is it the we Americans don't treat sleep as an essential, almost sacred part of our lives?

So how can you improve your quality of sleep?

1) Go to bed at a regular time each night, even on weekends. Yes, I know, we all stay up later on weekends because we can sleep later. However, this sends a mixed message to your body. If you have sleep problems, this one can make a big difference.

2) Use your bedroom for sleep. It's a comfy place to watch tv, be on the computer, read a book or whatnot, but try to keep these activites out of your bedroom. Then once you retire, your body will be more likely to relax into sleep. Also, a dark, quiet bedroom is an environment very condusive to rest. If you don't fall asleep right away, rise and do something calm until you feel sleepy as laying there agonizing over lost sleep can make things even worse!

3) Don't eat a big meal or exercise right before you are going to bed. Whenever I workout too close to bedtime, I am too energized to sleep well. Also, a big meal right before sleep hits you with a double whammy: potential weight gain and it could also interfere with your sleep. Keep the meal light and free of heavy carbs.

4) Avoid caffeine, nicotine, and alcohol before bedtime. Caffeine and nicotine are both stimulants that can keep you wide awake. Alcohol, though technically a depressant, can also interfere with your sleep.

5) Exercise regularly. This will contribute to more restful, natural sleep.

6) Try dimming your house lights an hour before bedtime to ease your body and mind into the sleep time of your day. Turning the television off, if you watch at night, can also help you to relax.

So take a look at your sleep patterns. If you are getting what you need, then you are very fortunate. If not, try some of these hints to make your sleep better and increase your wellness. You'll feel stronger, smarter, and happier when you get the sleep you need on a regular basis.