Sleep...Are You Getting Enough?

Sleep. This was one of our habit changers before January 1st. How are you doing with it? Me? Not so good.

Let's start with some important facts.

Recently a study went viral about how women need more sleep than men. I don't know why this is news, because we women knew that all along. But at least we now have some scientific backup to wave at our significant others. This is the link. Copy in triplicate.  Duke University Scientific Study

Another study shows how sleep deprivation can kill you. I'm not so sure many people know this. Just look at what we do to our bodies everyday, with that idea that we can "catch up" on the weekend. Well, this study says there is no way to catch up. Here is the link to this article. Sleep deprivation

So we are really looking at something serious. If you don't sleep well, you are not going to be healthy. In a previous post I offered some suggestions on how to get a better night sleep. I do all those things myself, but sometimes life happens and sleep doesn't.

We have this dog. I'll call him Tony. Well, that is his name....but sometimes we call him other not so nice names. He is a little Shipperke. Small, but with in superiority complex. He weighs maybe 40 pounds, soaking wet. For some reason, he thinks that whoever is in the bed at any particular time...may it be me or my husband, needs to be protected. I guess that is an alright thing, at times. Ok, did I mention he sleeps in our bed, too?

We have another dog. I'll call her Cookie. Yes, that's her name. She is a Doberman mix of some sort. She weighs 80 pounds. She is kinda skittish and for some reason likes to wander around the house at night. We haven't figured out why. I can hear her nails clicking on the floor at all hours. She has lived in this house for 5 years. That's important.

The problem arises when Cookie wonders into our bedroom. She is just wandering around. She has a pad in the room that she may or may not lie down on. Well, Tony goes ballistic!!! He snarls, lashes out and shows his teeth at her... to defend us. After 5 years you would think he would know Cookie is harmless. You would think.....he snarls at Hubby when he comes into kiss my goodbye in the morning....but that's another story....

Well, the barking and snarling DOES NOT make for a good night sleep.

Now, this doesn't happen every night. Sometimes Tony just doesn't care. But these past few nights, it has happened several times. Last night it happened 4 times! Hubby has to get up at 4 am to get to work. And I am not a happy camper.

Needless to say, we aren't sleeping very well.

My point in all this....Sleep deprivation is not good. I am a woman; I need my sleep. I'm tired...Just plain tired. I have little gumption to do anything and have to force my way through the day.

Hubby and I are going to find a way to solve the Tony problem, but until then...What will I do?

NAP.

Day 7 - do you get enough sleep

Today's assignment, or should I say tonight's assignment, is to get enough sleep. 

I know it's the holidays and there are parties to attend, gifts to wrap...but we are changing our habits for a healthy 2014 before the ball drops in Time's Square.

Many of us are sleep deprived. It's easy to get caught up in a TV show late at night, or a good book. Stress, worries, children, our work load.....all keep us from sleeping. But sleep is crucial to good health. Crucial!

Our basic physiological operations need to rest. Our brain needs to 'reboot' as it were. A good night's sleep will improve memory function, our creativity, and make you a more positive person to be around. Physically, our body needs rest. Your muscles, joints, circulatory system needs to regenerate. Nerve cells need regenerating.  With lack of sleep comes immune issues. You are more susceptible to the colds and flus going around. And, as we get older...yes, we are getting older....sleep is essential to our proper aging.  A proper nights rest keeps our chances of diabetes at bay. Cancer cells love stress. Our hearts need rest, or they will blow, Captain. (Sorry 😊)

Many of us are moms and dads. Do you remember when junior was born? Do you remember those sleepless nights, those restless days? Did you know that you will die from sleep deprivation before you die from starvation? Scary. 

So how do we do it? How do we get enough sleep? We need a good 9 hours!

Here are some suggestions.  

If you have to see Jay Leno,  record it. Watch it the next day. Please don't sleep with the TV on all night.  Put your phone in another room. Those constant notification bleeps are annoying. Sleep in a totally dark room. If there is a computer in your room, pull a towel over it. Blue light emissions and LCD lights mess up your circadian rhythm. Avoid alcohol. Keep you room cool. Go to bed an hour earlier than you have a habit of doing. Try not to eat right before bed. Have a night time routine...like you did with your kids. Meditate before you go off to sleep. 

Nap! Yes, a good nap will refresh you. I take one every day. It's amazing how much better I feel because of that nap. 

So, go to sleep!

List recap:

Junk your kitchen junk....Remove that bad food like products. 

Walk for 15 minutes every day

Purge 10 things every day

Add one (or more) vegetable to your meals

Meditate - you can incorporate this into your bedtime routine

Look into that mirror and say I LOVE YOU

Try to get 9 hours of sleep...nap 

Wow! They say it takes 21 days to change a habit. Can we do it in 16? 

Tomorrow we are going to start replacing the junk with eliminated with the good, clean stuff.