According to the Better Sleep Council, average adults require a minimum of 7 or 8 hours of sleep nightly. Inadequate sleep results in stress, lower motivation, and slower reflexes. The National Commission on Sleep Disorders Research estimates that insufficient sleep costs billions of dollars annually in traffic and industrial accidents.

 Chronic sleep debt hampers the body’s ability to process carbohydrates. This causes our body to store more fat, according to an article in Runner’s World Magazine. Bet you did not know that, those of you who go on those nasty low carb diets!

 Medical reports indicate that our REM (rapid eye movement) is most important. That is the only time our body actually stops growing! Our cells lie completely dormant, thus slowing the aging process. The best way to get more REM sleep is simply to get more sleep, because it occurs several times throughout the night. Slowing the aging process – did you get that?

 During sleep, our body secretes melatonin, cortisol, and other hormones to help repair old cells and burn fat. That reason ought to make you want to get more sleep, huh? During deep sleep, organs, bones, and tissues are repaired, while during REM, emotions and memories are processed.

 And when we are overtired, we tend to make poor food choices. These poor choices can lead to weight gain.

 So how does one go about getting more sleep you ask? Well here are some great ideas:

• Make sleep a priority. Don’t put it aside for one more chore or another television show. Remember, it’s important.
• Sleep on a good bed. Your mattress and foundation should not be too small, too soft, or too old. You need to be comfortable in order to sleep well. My bed is the most comfy bed in the world! I make sure of that. I have lots of pillows and comfy sheets and blankets.
• Cool, dark bedrooms and white noise are all helpful in getting enough quality sleep. The ideal temperature to sleep in is 60 to 65 degrees. A room that is too hot or too cold can disturb your sleep.
• A dark room is most conducive for sleeping. Light is a powerful time cue to our bodies, so try to block out light that might be sneaking in through thin curtains and cracks.
• Don’t watch television, work on the computer, or read in bed. The noise and light increase your alertness and make it difficult to sleep. The bed should be for sleep only, well for the most part .
• Don’t go to bed with a full stomach, because it can be harder to fall asleep. Those of you who train with me already know this because you are supposed to ask yourself before you eat “what am I going to be doing the next few hours?” If that activity is not a major calorie burning activity then eat accordingly.  And sleep is not a major calorie burning activity!
• Refrain from consuming acidic foods in the evening, such as orange juice, tomato sauce, or spicy dishes, as they may cause heartburn, which can disrupt sleep and/or keep you awake.
• Avoid stimulants within 3 to 6 hours of bedtimes. Stimulants affect deep sleep and can increase night time awakenings. Nicotine is a stimulant which makes it difficult to fall asleep and stay in a deep sleep throughout the night.

 So here are some key ways to help you get more sleep:

• Keep regular hours even on the weekends. Go to bed and get up at the same time.
• Develop a sleep ritual so your body will be cued to settle down for the night. Perhaps reading or listening to soothing music will help you relax. I have an mp3 player in which I listen to meditative music which helps me fall asleep. I especially enjoy this when I am away from home and my comfy bed or involved in very stressful waking hours.
• If you have had an especially trying day, journal your thoughts at least one hour before getting into bed to release any tension you may be holding.
• Read something inspirational or uplifting just before bed so that you can enter a sleep state with a good frame of mind. This is so important. Your subconscious mind, which is the most powerful part of your mind, is going into active mode as you fall asleep and you can tap into some very genius activity by creating a relaxed mood and implanting positive ideas in your mind prior to falling asleep.
• Get regular exercise. According to a Stanford University study published in Journal of the American Medical Association, those who exercised a minimum of four and a half hours a week fell asleep twice as quickly – 12 minutes faster – and slept almost an hour longer than sedentary people. I know on the days I exercise on the Thera-Plex Unit I sleep better too.
• Soak in a hot tub before bed. The water temperature should be about 104 degrees and you should soak for approximately 30 minutes. For an extra indulgence, add soothing lavender oil to the water. While soaking play calming music and turn down the lights. A candlelit bath is always relaxing.
• Dim the lights after 9pm to help cue your body into its sleep mode.

Okay so here is to Sweet Dreams tonight!! Kathie