The Benefits of Good Sleep are Worth
Missing 1 More Hour of Web Surfing or TV

According to a recent poll by the National Sleep Foundation approximately 46 percent of Americans don't get enough sleep. We often think of it as a trade-off; more time for less sleep, but the quality of that time suffers when we aren't getting enough sleep. The benefits of getting adequate sleep far outweigh the thrill of watching one more hour of TV or surfing the Web. The hormones in your body that regulate your appetite and blood sugar will get out of whack when you don't sleep enough. Getting a better night's sleep will help you lose or maintain your weight more easily and effectively. You'll also feel more even-keeled emotionally and better able to handle the challenges of the day. Your will notice your cognitive performance improving, including memory and creative problem-solving. Try the following simple steps to improve your quality of sleep.

Take time to wind down
Many of us go-go-go and do-do-do until it's time for bed. But it's important to take time to wind down and relax before going to sleep. It sends a signal to your body that it's time to slow down and rest. Establish a relaxing nighttime ritual, such as deep breathing exercises, listening to soothing music, or meditation. Avoid stimulating activities such as talking on the phone, e-mail, and watching TV. Some suggested guidelines: no e-mail after 8 p.m. and no phone calls or TV after 9.

Darker is better
Your body regulates your sleep cycle in response to the presence and absence of light, so dim the lights as evening approaches. Try getting ready for bed with only 1 light on. When you're ready to go to sleep, make sure the room is as dark as possible. Light can suppress the production of melatonin, a hormone that helps regulate sleep.

Put your thoughts to bed
We all need time to process our daily activities, but bed is not the place to do it if you want to sleep well. At least two to three hours before bedtime, take 10 to 15 minutes to record your thoughts in a journal. This very effective technique will record what's on your mind so you don't lie awake thinking about it. It also makes a great audit trail for tomorrow. Tell yourself you're putting your thoughts to bed so that you can go to bed.

No sugar or alcohol before bed
These are stimulants that cause your adrenal glands to produce cortisol, which wakes you up. If you need a snack before bed, make it protein. Try some turkey or cheese. Or drink a glass of milk.

Try to get more sleep
Try an experiment. Get an extra hour or two of sleep every night for a week and see how you feel. You'll notice the difference!

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