A Gallup poll revealed 40% of Americans get less sleep than recommended by experts (http://www.gallup.com/poll/166553/less-recommended-amount-sleep.aspxl).
Right now, I’m not getting enough sleep. I’ve launched my second book, I’m marketing it, getting ready to launch a contest (if you are on my mailing list you are already entered) and I’m working full time; yes I’m stressed.
I tackled this problem by looking on the internet for tips on getting some sleep. If you are part of the unfortunate 40% statistic, I hope these tips help you. Also, at the end of these tips, is the cover of my second book, hope you like it.
A. Take a warm shower before bedtime but keep the room cool. Studies have shown before we are ready to sleep our body temperature drops, preparing us for sleep, it is part of our circadian rhythm. But many of us don’t follow our circadian rhythm and we stay up, watching tv, cleaning the house, doing bills and homework. As a result our temperature drops too much disrupting our normal sleep cycle. A warm shower brings our body temperature up and closer to our normal sleeping temperature.
B. Enjoy a glass of herbal tea – Studies have shown that Valerian root and Lavender are two herbs that have sedative properties.
C. No electronics near your bed – EMF’s (electro-magnetic fields) can disturb the body’s natural sleep cycle. If, for emergencies, you need a cell phone in your room, keep it on the opposite side of the room from your bed.
D. Strive for darnkess – Darkness helps the body produce melatonin, the hormone that helps regulate sleep. Use light blocking curtains or an eye mask.
E. No computers , cell phones or reading devices at least an hour before bed. The light from these devices passes through the retina and disrupts the area of the brain that regulates the sleep cycle and the sleep hormone melatonin.
Let’s try to reduce that 40% stat. Leave a comment or email me if you have any other tips or if you would like to comment on my cover.