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Do Less, Sleep More (Now, THAT Sounds Like a Deal!)

Posted April 18, 2008 at 03:00 PM by Caroline Shannon

Section: Her Fitness, Her Health, Her Motivation

If you have ever woken up only to feel like you never closed your eyes at all, then you know the feeling of wanting to crawl back under the covers and snuggle your head into your ever-so-soft pillow.

But, unfortunately, sleeping in like you did as a kid – oh the days of yore! – is no longer an option for those of us who have, well, a life.

Things like kids and bills and a job just keep you a little busy these days.

But, according to the National Sleep Foundation, back in the days before good ‘ol Tommy Edison decided to shed a bit of light into our lives and invent the light bulb, people slept an average of ten hours a night. Today, however, Americans average 6.9 hours of sleep on weeknights and 7.5 hours per night on weekend.

So, what’s a tired gal to do?

Well, according to experts, the best prescription for getting a few more winks of sleep of night is to simply learn how to do less.

That’s right, my friend—I said “do less!”

During her studies for her book Creative Time Management for the New Millennium, Dr. Jan Yager found the primary reason why people were not getting enough sleep was because of their inability to prioritize.

What’s more, a sign of poor time management is “workaholism,” Yager says in an article for the Sleep Foundation. This work-around-the-clock attitude is unhealthy, she says, because it creates an imbalance where people are allowing work to control their lives instead of being in control of their personal and work time. This attitude, Yager says, takes a toll on people’s work, social life and, of course, their sleep.

“What’s important is the number of hours of sleep you get and that it is the right amount for you, but also what you are doing with your waking hours so that you are productive and getting enough done,” Yager said in the article. “That will help you get the sleep you need and enjoy sleeping more without guilt.”

She also emphasizes that getting enough sleep is important for physical and mental health, in addition to creativity.

Yager suggests a “shopping list” for work time, including:
• prioritizing your goals
• planning your day
• and staying focused on what key tasks you need to do

But, like all health matters, a persistent lack of sleep may require professional help. However,—in addition to Yager’s tips—there are a few do-it-yourself remedies recommended by Harvard Health Publications that you may want to try first, including:
• Make your bedroom a haven for sleep. Reserve your bedroom for two purposes only: sleep and sex. Don’t watch television, read, or do crossword puzzles in bed. Be sure the room is dark, quiet, and at a comfortable temperature (cool is better than warm). A “white noise” maker to mask extraneous sounds may help.

• Limit alcohol and caffeine. Alcohol may make you sleepy, but the effect wears off after a few hours, and then, you’re likely to waken more easily. Avoid drinking caffeinated beverages from noon or mid-afternoon onward.

• Establish a regular bedtime. Go to bed at the same time each night, and get up at the same time every morning. Avoid napping.

• Wind down. Establish relaxing bedtime rituals, such as a warm bath (if hot flashes are not a problem for you) or a few minutes of reading in a comfortable chair or on the couch. Don’t use this time to have potentially stressful conversations. Although regular exercise can aid sleep, avoid vigorous physical activity within three hours of bedtime.

• If you can’t sleep, leave the bedroom. If you’re still awake after 20 minutes, get up, and don’t go back to bed until you feel sleepy.

So, what is on the top of my prioritized list of goals today, folks? Making a prioritized list of goals! Oh, and maybe limiting some of that caffeine. But we will have to see about that.

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Tags: bedroom, caffeine, caroline shannon, goals, health, mental health, napping, national sleep foundation, organization, physical health, prioritizing, routine, sleep, time management, tired, workaholism

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