Your brain needs regular, restful sleep in order to function at
optimum capacity. Sleep deprivation not only leaves you cranky and
tired, but impairs your ability to think, problem-solve, and process,
store, and recall information. Deep, dreamy sleep is critical for memory
formation and retention. If nightly sleep deprivation is slowing your
thinking and affecting your mood, you may be at greater risk of
developing symptoms of Alzheimer’s disease. The vast majority of adults
need at least 8 hours of sleep per night. Any less, and productivity and
creativity suffers.
Tips to help you combat insomnia and catch up on your Z’s
- Establish a regular sleep schedule. Going to bed and getting up at the same time reinforces your natural circadian rhythms. Your brain’s clock responds to regularity.
- Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thirty minutes.
- Set the mood. Reserve your bed for sleep and sex, and ban television and computers from the bedroom (both are stimulating and may lead to difficulties falling asleep).
- Create a relaxing bedtime ritual. Take a hot bath, do some light stretches, write in your journal, or dim the lights. As it becomes habit, your nightly ritual will send a powerful signal to your brain that it’s time for deep restorative sleep.
- Quiet your inner chatter. When stress, anxiety, or negative internal dialogues keep you awake, get out of bed. Try reading or relaxing in another room for twenty minutes then hop back in.
