We all need to sleep.  The body needs time to rest in order to function optimally on many levels--both our internal and external systems, both mental and physical.  As adults we continue to learn and grow, we are juggling multiple responsibilities, we are inundated with new information every day, and we experience varying levels of stress and challenges. When we sleep, all systems are at rest in order to restore the body at the cellular level for both physical and mental rejuvenation.

HEALTH:  Insufficient sleep has been linked to a number of chronic diseases and conditions, such as diabetes, cardiovascular disease (including hypertension), obesity, a weak immune system, and depression.  Studies show a higher mortality rate for those claiming less than six or seven hours of sleep per night.

PERFORMANCE:  Sleepiness and tiredness will lower your productivity, and job performance may suffer.  Daytime alertness can be affected significantly; alertness can fall as much as 32% when reducing sleep by one hour and a half.  Memory and cognitive ability (to think and process information) are impacted.  

SAFETY:  Injuries are more likely to happen when tired or sleepy. The National Highway Traffic Safety Administration estimates that drowsy drivers are responsible for minimally 100,000 automobile accidents, 71,000 injuries, and 1,550 fatalities every year.

FINANCES:  Poor judgment can result from lack of sleep in every area of life, including financial ones.  Also, increased costs to address health issues can result from sleep loss.

• Turn off all screens (computer, television, smart phone, etc.) at least an hour before going to bed.

• Avoid eating at least three hours before bedtime. Be aware that spicy foods can be as stimulating as caffeine, and that animal protein, especially beef, takes longer to digest than plant-based protein.  If the body is too busy with digesting food, it cannot transition into a time of rest and sleep.

• Avoid or decrease eating excess trans fats found in foods like french fries, doughnuts, cookies, and crackers.  These can disrupt brain chemistry that controls our waking and sleeping.  A large portion of the brain is composed of omega-3s--another reason that consuming more foods with omega-3s is important for the body.

• Read the ingredients label on your drugs to see if they contain caffeine, including over-the-counter painkillers.  Antidepressants can also have ingredients that disturb sleep.

• Clear your mind before sleeping.  If you tend to be a worrier, anxiety can keep you awake.  Journaling can be a way to empty your mind at night.

• A cool temperature in the bedroom is more conducive for sleep than a warm one.  The National Sleep Foundation advises that too warm (above 75 degrees) or too cold (below 54 degrees) temperatures can be disruptive for sleeping.

• Similarly, people with a chronic inflammation can lose sleep.  The inflammation raises the body temperature and prevents it from naturally cooling down in order to sleep.  Lifestyle and nutritional changes can address this problem.