April 2010 Archives
We all want it. We all need it. But sleep can be hard to get--especially these days when high stress runs amok and there are more To Dos at the end of our day than time. No wonder the sleep-aid industry is so colossal. Despite the recession, prescriptions for major sleeping-pill brands rose 7% last year, and by next year, the pharmaceutical industry is predicted to reap at least $5 billion from annual sales of so-called hypnotics to help people sleep. Americans are an increasingly sleepless people; millions have trouble falling asleep, and many millions more have trouble staying asleep, especially women. The National Institute of Health says more than 70 million of us nationwide may be affected by sleep troubles.
As a personal trainer and fitness instructor, I have had the privilege of helping people improve their lifestyle and get into shape with exercise, attention to diet, and having fun. In recent years, however, I have watched many clients--women especially--struggle with optimizing their health and wellness despite our efforts in these three areas. I have long believed that sleep plays a vital role in the maintenance of a strong, vibrant body, and realized while I was giving my clients overall wellness, I wasn't addressing the fourth and extremely important dimension of health: sleep.
The Pitfalls of Poor Sleep
It is well documented that without proper sleep, one has an increased risk for weight gain, premature aging (i.e., looking old and tired), imbalanced hormones, and even life-threatening illnesses like diabetes and heart disease. Quality of sleep also affects an individual's ability to learn new things and maintain a clear mind, an immediate impact with which most of us are all too familiar. There is nothing more frustrating than waking up feeling sluggish, tired and cranky, unable to embrace the new day with enthusiasm and resolve, and unable to participate in life to the fullest. Sleep deprivation contaminates quality of life.
The issue of poor sleep seems to particularly affect women. My female clients, many of whom juggle multiple roles as a wife, mother, celebrity actress, employee or C.E.O, seem to struggle to find that elusive balance, the key to "having it all." In 2007, the National Sleep Foundation conducted its annual "Sleep in America" poll, focusing on the sleep habits of women aged 18 to 64; the results are astonishing. The poll clearly revealed that American women are over-worked, stressed-out, and significantly sleepy.
According to the National Sleep Foundation's annual poll:
· 58% of stay-at-home moms, 56% of moms who work full-time, and 41% of moms who work part-time say they wake up feeling unrefreshed at least a few days a week or more.
· 74% of stay-at-home moms, 72% of full-time working moms, and 60% of part-time working moms experience symptoms of insomnia a few nights a week.
· 44% of full-time working moms, 39% of stay-at-home moms, and 28% of part-time working moms say they are too tired for sex.
It is no wonder women struggle to find balance in their lives when it is hard enough just to get out of bed! So, why all this sleep deprivation? We have fallen behind ever since the world became electrified and digitized. Many women put off going to sleep in order to check e-mail, scroll through the Blackberry, or watch television. The distractions of new technology are also compounded by age-old chores. In fact, that same NSF poll showed that 73% of full-time working moms and 71% of stay-at-home moms do housework in the hour before going to bed. These activities serve to stimulate the mind and muddle the transition period between wake and sleep therefore making it difficult to achieve sleep.
Simple Solutions
The good news is boosting the quality and quantity of sleep is not as hard as one might think. It takes only a few adjustments to reap tremendous benefits. Of all the things that enhance sleep experience, the one area that can make an immediate difference is sleep preparation. Good Night Sleep Right, is a program I have designed which blends soothing music, light stretching and aromatherapy to create a relaxing environment. By simply modifying the short period of time before going to bed, the task of falling to sleep can be eased, the quality of sleep enhanced and the number of refreshing hours increased. By pairing the tips below with Good Night Sleep Right, a good nights' sleep is just 15 minutes away!
- Establish a regular, relaxing bedtime routine such as soaking in a hot bath, reading a book (non work related material) or getting yourself a headset that allows you to listen to a soothing, sleep inducing audio program.
- Keep your bedroom dark, quiet, cool, and clutter-free.
- Use your bedroom only for sleep and sex.
- Go to the bathroom one final time before bed.
- Finish eating at least 2-3 hours before your regular bedtime.
- Avoid working out within two hours of bedtime.
- Avoid caffeine, alcohol and nicotine close to bedtime.
- Keep aromatherapy by your bedside. Lavender, for example, has known sleep-enhancing qualities.
- Keep a journal next to your bedside. Jot down worries (or To Dos) in the journal, then close it and be done with them for the night.
- Establish a positive mindset and go to a calm and peaceful place. Tell yourself I will relax, I will fall asleep.
***If you cannot fall asleep within 30 minutes, the recommendation is typically to get out of bed to read or watch TV, and then go back to bed. The problem with that, however, is once you are up blood begins to circulate, pulse increases, blood pressure rises, and your natural melatonin (the body's sleep hormone) is disturbed by the light, making you more "awake" than if you had stayed in bed. My experience has shown me that staying in bed, keeping the room dark, covering the clock, and lying face up while taking deep, slow breaths is much more effective. Enjoy the relaxation of lying in bed. Know that you will be fine in the morning. There is no need to panic! Accept and enjoy your peaceful quiet time. Before you know it you will be fast asleep.
Is there a universal ideal amount of sleep? No. Some of us are "short sleepers" while others are "long sleepers." Experts say most people need 7 to 9 hours, and that each individual is different. It is important to assess "sleep hygiene" and consider strategies like the ones above to improve the ability to fall and stay asleep. All the exercise, dieting, spa treatments and self help in the world will not make much of a difference for a body (and mind) running on fumes.
Sleep is not a luxury. But life can feel so much more luxurious if we are well rested and energized. What better way to obtain energy than from its natural source...SLEEP? More energy allows us to do more, be more effective and efficient in what we are doing, and enjoy it all when it is done! I don't know one woman who would claim she does not need more energy, fewer pounds, a more youthful appearance and greater mental clarity. Well, imagine a solution for all of that which is free and ready for us once we give in. When we fall asleep we can begin to make that dream come true....
