Daily Perricone

Here’s a riddle for good health: What makes you look and feel better without you actually doing anything at all? Need a hint? The more you chase it, the harder it can be to catch. The answer, of course, is sleep. Even though we’re born knowing how to sleep, most of us have felt the effects of poor quality or too little rest. Sleep is when our bodies repair themselves, and there’s evidence of a relationship between poor sleep and health problems like obesity, high blood pressure and diabetes.

Clearly good sleep is crucial to good health, but how can something so natural be so hard to do well? Popular sleep myths could be part of the problem. For example, many people think they can skimp on sleep during the work week and make it up by sleeping later on weekends. In reality, once you’ve developed a sleep deficit, you can’t get those lost hours back. More importantly, maintaining a consistent bedtime and waking schedule is one of the best things you can do to fall asleep easily and wake up refreshed.

Another myth that could be dragging you down is that people need less sleep as they get older. Adults need between seven and nine hours a night, regardless of age. Using the passage of another birthday as an excuse for only getting five hours a night is doing your body a disservice.

It may seem obvious, but a good night’s sleep starts in a well prepared room. Dark, cool, and quiet are the words to keep in mind. If your bedroom doesn’t fit the bill, invest in ear plugs, an eye mask, light blocking drapes, and a fan or white noise machine. Also, banish the computer and TV. Your bedroom should be a sanctuary away from your daily life.

It’s even more important to prepare yourself. Alcohol, caffeine, and food less than two hours before bed can all act as stimulants. Also, don’t expect to go from fully alert to asleep in an instant. Things like gentle yoga, meditation, breathing exercises, or a warm bath can all help to relax your muscles, calm your mind, and transition you to sleep.

Finally, if your best efforts still result in tossing, turning, and racing thoughts, don’t just lie there and count sheep. You can’t force yourself to fall asleep; trying too hard will only push rest farther away.  Get up and do something relaxing like reading in another room until you feel calm enough to capture the benefits of a good night’s sleep.

For more ideas to help improve your sleep, check out Women’s Health.

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