Sleep through the Recession
Sleep is vital for our lives to run smoothly.
If you have a good nights sleep you are in good shape to face challenges. By making a few small changes you can get the rest you need, and be in a good state to make decisions as they come up. Sleeping better may also help your health long term so that, when the recession ends, you'll be healthier and ready to enjoy better economic times.
How important is sleep?
If you don't sleep, you'll find your concentration decreases and your memory is impaired, you're more vulnerable to stress, depression, have difficulty making decisions, reduce creativity, and slow your reaction times (so that driving is unsafe). There can be some serious physical consequences too: hypertension, diabetes, cancer, heart disease and a lowered immune response and weight gain are all more likely if we are sleep deprived.
Between seven and ten hours is enough sleep for most people. Physical effects show up when we regularly have less than seven hours a night.
Creating a healthy sleep habit
The is to create a strong association between your bed and sleep, so that when you get to bed your body is physically and mentally ready for sleep and when you're out of bed you're prepared for action. Having a regular bed time routine is an important part of sleep hygiene. Certain foods, drinks and some forms of exercise can encourage more of your bod sleep-inducing chemicals. A few small adjustments can make a big difference.
A bedtime routine
In the hours before bed you can really prime your body for sleep. Make a habit of doing the same things, in the same order, each night. Keep it simple so you can take your routine anywhere. For instance, a warm drink then brush teeth, wash your face, change into pajamas and then into a peaceful bed.
A peaceful bedroom
Keep the bedroom, as much as possible, just for sleep (and sex). Avoid talking on the phone, eating, and especially worrying in bed.
Help with nighttime worries
If you're in bed, and having trouble falling asleep, try using a mantra. You might repeat in your head I am calm and sleepy' or let it go' (whatever works for you), focus on your mantra and some deep slow belly breathing. If you're still restless, get up and do something quiet in another room until you feel sleepy again. If there's a particular issue that you're worrying about, some people find it helpful to get up and write the situation down. Then you don't feel you have to keep reminding yourself about what you can sort out in the morning.
Food to help you sleep
Warm milk with a little vanilla is a great relaxer. Decaffeinated herb teas can work well too.
Some sleep research suggests having a high carb snack before bed and avoiding high protein foods in the hours before bed can help induce sleep.
Here are some dinner time options you might like to experiment with: Turkey, bananas, dates, figs, milk and yoghurt all contain tryptophan which the body converts to seratonin. Seratonin is the body's own sleep-inducing hormone.
Try to avoid eating a heavy meal just before bed.
Avoid potatoes, cheese, bacon, tomatoes, chocolate, sugar, sausage and spinach. Regularly drinking alcohol at night can also lead to less restful sleep. Though the alcohol may help you drop off, sleep is less effective and so you can end up tired all day. If you tend to need the toilet in the night, it's best not to drink anything 90 minutes before bed time. Many people find it best to have their last caffeinated or sweetened drink at least 4 hours before bed.
Exercise can help you sleep
Try a little gentle exercise a few hours before bed. Walking or swimming can be a great way to relax and clear your head before sleep. If you find that you get an endorphin buzz try a more gentle kind of exercise or move your exercise further away from bed time. Vigorous exercise is best for earlier in the day as it can raise energy levels for more than three hours afterwards.