Once upon a time there was a totally sleep-deprived society. They were more concerned about getting the job done and taking care of all kinds of business than with taking care of their bodies. The price they soon paid was their health. Does this kind of story sound familiar? If you are putting everything else ahead of a good night’s sleep then you are not only robbing yourself of energy, but could be taking years off your life.

Sleep deprivation also invites a vicious cycle of relying on substances to stay awake and then go to sleep the next night. Between 2000 and 2004 the use of sleep medications by people aged 20-44 more than doubled. One problem with relying on artificial sleep aids is that there is still not enough time given to good sleep. This leads to greater caffeine consumption in order to “get going” the next morning. In addition, herbal supplements are used as “energy” pills instead of the way they are intended for nutritional support. They quickly become a substitute for good rest and proper nutrition.

There are ways to get good sleep without medication and start the next day off right. Here are some ideas for getting to sleep and waking up refreshed.

1. Create a good sleeping environment. Make sure your bedroom is cool, dark, and quiet. However, creating white noise is a way to invite relaxation. You can play soothing sounds on a CD or even just run a ceiling fan.
   
   
2. Don’t eat right before bed. You should stop eating at least 2 hours before going to bed. Also avoid sugars and grains that will cause blood sugar to rise and make you feel more alert when you should be getting sleepy. As the blood sugar drops you will probably wake from it and not be able to get back to sleep.
   
   
3. Get to bed early enough. It sounds simple but the quality of sleep is affected as much by when you go to sleep as how many hours you get. The body is most refreshed and rejuvenated between the hours of 11 p.m. and 1 a.m. If you don’t go to bed until mid-night you are losing one valuable hour that isn’t replaced just by sleeping in later on the other end.
   
   
4. Don’t watch TV right before going to sleep because it is too stimulating. Many doctors dealing with sleep disorders will tell you to get the TV out of the bedroom altogether.
   
   
5. If changing habits such as those listed above don’t work, you can supplement using melatonin. This is a powerful hormone that should be used cautiously. The body naturally produces the necessary melatonin by getting daytime exposure to enough sunlight. You can increase your melatonin and improve your sleep with daily walks outside or exposure to full-spectrum fluorescent light bulbs.
   
   
6. Keep a journal. If thoughts racing through your head about what you need to do or remember are keeping you awake, then writing them down will clear your head and prepare you for better sleep.
   
   
7. Use a gradual alarm clock. The abrupt, harsh beeping sound is an unpleasant and unnatural way to wake up. There are progressive clocks that will gradually increase the light and sounds in the room so that you wake up slowly. This also lets you wake up feeling more refreshed because you are waking up naturally.

Sleep is as important to your overall health as the foods you eat and the exercise you get. An adult needs an average of 7-8 hours of sleep each night. This doesn’t mean getting 4 or 5 during the week and 12 on the weekends. Consistent bedtimes, within an hour variation from one night to the next, and waking up at the same time each day will make for a happily ever after.

Frank Mangano is an active member of his community who works diligently providing assistance to senior citizens and probing as a health advocate to discover new and innovative ways to promote well being. The hard work and persistence that Frank has invested in recent years is reflected through his writings:

The Silent Killer Exposed

The 60 Day Prescription Free Cholesterol Cure

The Mind Killer Defense, co-authored by Kim Wierman