Getting some Zzz's

I know, I know…we’ve all heard it a million times. I don’t want to put you to sleep by writing a long, boring and typical article on getting enough sleep. So I’ll keep this short and simple, but listen up! This is probably more important than you realize.

Lack of sleep can lead to many things: moodiness, absent mindedness, irrational decisions, trouble focusing, bad eating habits and weight gain, a poor immune system, anxiety, bad skin, lack of energy, etc.

On the same note, getting too much sleep may be hazardous to your health. It may lead to higher risk for obesity, diabetes, and even premature death. We’ve been brainwashed to think we need 8 hours of sleep a night, but remember that sleep requirements vary by age, stress level, and health. A lot of research actually suggests that 7 hours is closer to the amount of sleep that the average adult needs.

The optimum amount of sleep has been defined as the least amount of sleep possible while still feeling physically energized and mentally alert. So how do you know how much sleep you need? Here’s a test I found online:

First, start with 8 ½ hours of sleep. Make sure you get the full 8 ½ hours. No more and no less.

Second step: The next day, complete the Sleep Optimization Form. This is a simple form to gauge how you feel (physically and mentally) at different times during the day. Because stress, eating habits, and a host of other factors can influence our energy levels and outlook, try to keep all other variables constant.

Third: Repeat Steps 1 and 2 for four nights in a row.

Step four: Reduce your sleep by 30 minutes and start the sleep/test process again for four nights in a row. Keep cutting your sleep in Step 1 by 30 minutes until you reach 7 hours.

Step five: Analyze the data. Review your Sleep Optimization Form and identify which days you felt the best (based on higher scores). If you find that you feel good on 8 ½ hours of sleep, but you also feel good on 7 ½ hours of sleep, you’ve just saved yourself an hour a night and given yourself an extra 30 hours a month to create something.

If you really want to get fancy, you can test 15 minute increments (e.g., 7 hours and 45 minutes versus 8 hours). Remember, we’re trying to identify the absolute minimum amount of sleep you need because every minute you aren’t sleeping is another minute for you.

Once you've figured out your optimum sleep amount, start changing your habits and getting into a routine. Set a regular bedtime and stick with it. Don't drink caffeine six to eight hours before going to bed. De-stress yourself by taking a relaxing bath or doing some relaxing yoga poses. Try some soothing music before bed.

For more sleep advice, try looking here.

{FYI: I find that my sleep cycle plays a HUGE role in my ability to exercise as well. It's a cycle: sleeping more will help you exercise more and exercising more will help you sleep better!}