I know for a fact I don't get enough sleep. We are always tired and that is what happens when you get 4-6 hours of broken sleep.
PfizerConsumer Healthcare, commissioned a phone study of Americans to find out how many had trouble sleeping, why they could not get any shut eye and what they’d give to get a good night’s sleep.
Here are some highlights:
I can't sleep because….
Aches and pains (back, joints, muscles) - 69%
Family and relationships stressors – 60%
Work/life stressors – 46%
Environmental noises/distractions – 35%
Social life stressors – 29
What I'd give up for sleep….
Vacation day – 70%
Lifestyle luxury (cable TV)- 62%
A bonus at work – 32%
When I'm tired, I fall behind in chores, am late to work….
I have fallen asleep at work – 28%
I've been late to work by more than 15 minutes – 31%
I have performed poorly at work – 50%
I have fallen behind on household chores –74%
I've missed important appointments – 38%
7 Tips for Better Sleep
· Keep a consistent sleep schedule-there are two systems involved in sleep. One is the drive for sleep and the other is a biological clock that tells your body it is time for sleep. By having a consistent schedule both during the week and on the weekends, your biological clock will continue to function properly and help you avoid your brain thinking it is nighttime, when it really is time to get up.
· Stop caffeine ingestion by 2 p.m. Most people do not know it, but caffeine can stay in your system up to 8 - 10 hours. Many people can fall asleep after drinking caffeine, but they stay in lighter sleep and wake un-refreshed. By stopping caffeine by 2 p.m. you can avoid this issue. Notice you can still have a cup or two in the morning.
· Stop alcohol intake 3 hours before bed. Alcohol is the #1 sleep aid in the world, but it is one of the worst. Alcohol can make you feel sleepy, but it too like caffeine, will keep your body in lighter sleep. In addition, once metabolized you will wake to urinate. Since it takes the average human about an hour to metabolize each drink, I ask my patients to stop drinking 3 hours before bed, thus allowing for a glass or 2 of wine with dinner. I also suggest adopting my ‘glass for a glass’ technique. Drink one glass of water for every glass of alcohol - this keeps you hydrated and slows you down.
· Stop exercising 4 hours before bed - there are many controversies about this one. If exercise gives you a feeling of calm, exercising up until a few hours before bed can be just fine. But if exercise gives you energy, this can be far too stimulating within 4 hours of bed.
· Get 15 minutes of sunlight every morning. This simple tip will also help re-set your biological clock every morning and keep that system in sync and running efficiently.
· Make sure you have the right equipment for sleep: replace your pillow every year, make sure that your body is not telling you it is time for a new mattress (it will tell you!) and keep your alarm clock either across the room or turned around (the only information you need during sleep is your dreams).
· If you have pain making you uncomfortable, consider a pain reliever plus mild non-habit forming sedative, like Advil PM. If you have mild pain from sitting at a computer all day, a mild injury, or a strain, this pain will not only prevent you from falling asleep, but each time you move the pain could wake you up.Enter the Rafflecopter to win a Good Night Sleep Giveaway like the one pictured above. Advil PM, my Snuggie and an eye patch have become my favorite ways to get rid of a tension headache and I get way too many of those and for a quick remedy for those nights when I am tossing and turning.
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Disclosure: I received complimentary products for my honest opinion. The sponsor will also be providing the giveaway