If You Don't Snooze, You May Lose! 


We don’t take sleep seriously enough. In fact, sleep deprivation is now considered a way of life for many Americans. But sleep is essential to the health of body and mind. Sleep deprived people don’t function as well and can experience impaired memory. 

Today, we find ourselves living in a chronically overtired society. On average, Americans get 6-7 hrs of sleep per night, about 1-2 hours short of the required amount, while up to 20% get less than 6 hours of sleep a night.

Loss of sleep can also lower your immune defenses, so that there is an increased risk of colds and infections. Sleep deprivation can raise your risk of heart disease, stroke, cancer, obesity, diabetes and impaired blood sugar levels, and other health problems.

To improve your chances of a good night’s sleep, the National Sleep Foundation recommends that you follow these 7 steps:

  1. Have a regular schedule for retiring to bed and waking up. Consistency is important. Sleeping in late on weekends can throw off your rhythm.
  2. Create a quiet, safe environment for sleep. A comfortable mattress and pillow, as well as a dark, quiet room are essential. The ambient temperature should be not too cool or too hot.
  3. The bedroom should be designated for sleep and not be a routine work zone with a computer or TV available.
  4. Bedtime should be approached in a relaxed mood. Avoid achievement-oriented tasks, lively discussions, and high action TV programs just prior to bedtime. Light reading or soothing music helps one to relax.
  5. Avoid caffeine-containing food and beverages. Such stimulants can keep you awake and affect the quality of your sleep.
  6. Quit eating 3 to 4 hours before regular bedtime. A big meal late in the evening disturbs your sleep and it is difficult to awaken the next morning refreshed.
  7. Exercise or work out regularly. The workout should finish long before bedtime to enable you to wind down and prepare for sleep.