How to Get Enough Sleep

Getting Beyond Sleep Deprivation

America is known for its sleep-deprived lifestyle. But prolonged sleep deprivation can be highly detrimental to your health.

Sleep is important for healthy functioning in all aspects of your life. Sleep is a governing factor; the amount you get determines your appetite, whether or not you lose weight, and how you function on a daily basis.

The more tired you are the more you will consume coffee and the harder it will be for you to go to sleep. Not only that, but when tired, you tend to reach out and touch the closest vending machine or snack bar for something high in energy and carbs. The less sleep you get, the more you rely on high-sugar foods to keep you going.

Sleep and Work

Getting enough sleep each night is important for your work, not just in terms of having energy, but for your overall performance. Sleep will help you learn, retain information and skills, and remain focused on your tasks.

Sleep and Exercise

Lack of sleep can prevent you from having the energy to exercise. But exercising right before bed can also affect your sleep patterns. It's best to exercise no later than 3 hours before bed. "Body temperatures rise during exercise and take as long as 6 hours to begin to drop. Because cooler body temperatures are associated with sleep onset, it's important to allow the body time to cool off before sleep," according to a Sleep Foundation article. Your muscles need time to recover, and so do your batteries.

Napping to Catch up on Sleep

Naps can improve mood, alertness and performance, and help compensate for lost sleep. The Sleep Foundation recommends short naps for 20-30 minuets, early in the day, so they do not interfere with your nightly sleep schedule. Naps can serve as a mini vacation from the negative emotions that arise from lack of sleep. Contrary to what some may say, a nap is not a sign of laziness, it is actually helping to ensure you perform better at school or work.

Too Much Sleep

Ever wake up after 13 hours of sleep and still feel tired? Your body has a natural clock to track sleep, the circadian rhythm, and it will not be deceived. The best way to catch up on lost sleep is to start a new sleeping routine.

How to Sleep Effectively

Establishing a normal sleep schedule is important; however, it is sometimes hard to go to bed every night at the same time. One thing you can do to calm your nerves and help you relax before bed is to take a shower or a bath. Reading a book can also be helpful. Most importantly, make sure there will be no interruptions while you sleep. Turn off your phone, close the blinds, and turn off all the lights.