to sleep perchance to dream...

Ok not everything in this blog is not supposed to be me spouting advice, at least it shouldn't be. It's about me trying to achieve better health, I am not a beacon of health, an expert on all things health and nutrition.  I do have knowledge regarding fitness and rehabilitation but I obviously have a lot to learn and even more challenging to APPLY to my life. 

 

That being said I would like today's healthy habit to be more of something that I am challenging myself to....getting more sleep.  My original goal this fall was to get up and exercise before the girls, like 6 or 6:30 depending on the day.  Well that is not happening because my plan of going to bed earlier, is not working out.   I need to go to bed earlier.   Tuesday night I went to bed at 12:30 which isn't as bad as I have done in the past but still I need to do better.  When I tried to get up at 7:30 this morning it felt like 4 am, ugh.  Plus this doesn't help me in my struggle to cut down on coffee and diet coke (but lets save that beast for another day!).

 

Something to the phrase sleeping like a baby! My youngest can conk out anywhere.  There is even a picture of my husband passed out.  He does this because he doesn't get enough sleep either though!

What is wrong with not getting enough sleep?
According to Phyllis C. Zee, MD, PhD, professor of neurology and director of the Sleep Disorders Center at the Northwestern University Feinberg School of Medicine in Chicago, says healthy sleep habits are critical to maintaining a healthy mind and body. Researchers have found that not following healthy sleeping habits can cause:

• Loss of energy and feelings of exhaustion
• Anxiety, depression, or irritability
• Mood changes
• Overeating, weight gain
• Memory problems, trouble paying attention, delayed reactions, and a reduced ability to learn
• An impaired ability to think fast and avoid mistakes or accidents
• A limited ability to multitask
• Insomnia or sleep fragmentation
• Obstructive sleep apnea
• Increase in blood pressure, cardiac arrhythmias, stroke, diabetes, dementia

So how is your sleep? Try this quiz from Everyday Health Magazine:

1. Do you normally go to bed around the same time every night?

Yes (2 pts)

No (1 pt)

2. Approximately how many hours of sleep do you get each night?

More than 8 hours (1 pt)

7 to 8 hours (2 pts)

Less than 7 hours (0 pts)

3. Do you typically sleep in on the weekends?

Yes (2 pt)

No (1 pt)

4. Do you smoke or drink caffeinated or alcoholic beverages at night?

Yes (0 pts)

No (2 pts)

Occasionally (1 pt)

5. Aside from washing up, what do you usually do before bed?

I usually exercise. (0 pts)

I do something relaxing to unwind from my day. ( 2 pts)

I watch TV or catch up on my e-mail. (1 pt)

6. Do you watch TV, use your computer, listen to the radio, read, or do anything else in your bedroom besides sleeping and having sex?

Yes (0 pts)

No (2 pts)

7. What is the temperature in your bedroom?

It’s like a sauna. (0 pts)

On the cool side, but not too cold (2 pts)

Toasty (1 pt)

8. How often do you wake up in the middle of the night?

I wake up at least once a night. (0 pts)

I occasionally wake up during the night. (1 pt)

I never wake up in the middle of the night. (2 pts)

9. How would you describe a typical night of sleep?

Restful (2 pts)

Fitful (1 pt)

Totally sleep deprived (0 pts)

10. Do you have any physical, emotional, or hormonal conditions that might interfere with your sleep?

• Yes (0 pts)
• No (2 pts)
• I don't know (1 pt)

SCORE: 0 to7. You might be sleep challenged. It seems that your sleep habits and bedtime routines may be interfering with your ability to sleep well. Are you doing all you can to get good sleep? You may need to reevaluate certain aspects of your lifestyle or talk to your doctor about any physical, emotional, or hormonal conditions that could be contributing to sleep problems. SCORE: 8 to 12. You could be sleeping better. You may not have major sleeping problems, but when it comes to your sleep habits and bedtime routines, it seems that you could make some improvements. You may want to start by reevaluating certain aspects of your lifestyle or talking to your doctor about any physical, emotional, or hormonal conditions that could be interfering with your ability to get a good night’s sleep every night. SCORE: 13 to 20. You sleep well! Congratulations! Your responses indicate that you have good sleep habits and bedtime routines, and that’s great news because it means that you tend to get a good night’s sleep most of the time. However, even people who practice good sleep habits can experience trouble sleeping. If this is something you’re concerned about, you should make an appointment to speak with your doctor about any physical, emotional, or hormonal conditions that could be interfering with your ability to get a good night’s sleep every night. What does healthy sleep look like: Ideally 7-8 hours/night Not using bedroom for anything other than sleep and sex. Activities such as using a laptop, watching tv and even reading should be done elsewhere. Avoid smoking, caffeine or alcohol before bed and do not exercise within two hours of bedtime Keep to a schedule, try to go to bed at the same time every night AND get up around the same time (even on weekends!) Keeping your bedroom slightly cool is ideal for good sleep.   Wow! I have a few things to change.  I am going to work on getting more responsible with my sleep.  And since I am telling the whole free world I guess I have some accountability huh? Next time you see me, feel free to ask me what time I went to bed.  And if you see me yawning or my face in a giant mug of coffee? All encouragement is welcome, no judgement though, man these types of changes are hard for me....