Getting enough sleep

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Are You Getting Enough Sleep?

By Kris Richter

Did you know that Americans spend a 1/3 of their life asleep? Most people need 8 hours of sleep per night in order for their bodies to function optimally the next day. Quality sleep is an essential element to your overall health. Without adequate amounts of sleep, your mental and physical health will suffer. During sleep your brain rebuilds the mood elevating hormones. These hormones are used to handle stressful situations, and to make day-to-day decisions. Sleep is made up of various stages. Here they are:

Stage one consists of drifting off to sleep. It usually last 10 to 15 minutes.

Stage two is a deeper state of sleep and it takes about 20 minutes to complete.

Stages 3 and 4 are different types of deep sleep, known as delta sleep. These are the stages in which your body and brain recover from the day.

The REM stage (rapid eye movement) begins 90 minutes after the delta stage. This is the dream stage and usually it's the final stage before your body begins to awaken for the day. Most people will cycle through the various stages several times each night. Sleep and frame of mind are interlinked. Just a like a balanced meal, proper sleep will leave the body feeling fulfilled and content. On the other hand, a lack of sleep can also be attributed to or lead to mental health problems. Here are some tell-tale signs to watch for:

Daily tasks become difficult. Making decisions and dealing with stressful situations leads to tension, anxiety, and sometimes depression.

Experience difficulty concentrating on more than one project.

Have a hard time controlling your emotions.

Loss of interest in working out or staying active. Now there are specific steps you can take to promote restful sleep. For starters, eating foods such as dairy products, seafood, poultry, whole grains, and beans are good snacks to incorporate into your nutritional plan. That's because these foods contain an amino acid called tryptophan, which has the potential to induce sleep. You'll also want to avoid drinking caffeinated beverages such as coffee, colas, and teas at least 3 to 4 hours before going to bed. If there is a need to drink these types of beverages, opt for the decaffeinated versions instead. Here are 7 Sleep Saver Steps:

Wake up at the same time every morning.

Avoid late night problem solving.

If you can't sleep, get up and do something relaxing, read a book or listen to music.

Don't use alcohol or sleeping pills. These are not long-term solutions.

Keep the room dark. If oversleeping is the problem, let the light filter in.

If outside noise is the problem, try using earplugs and shutting all the windows.

Avoid watching television in bed. Television stimulates the mind and makes it difficult to fall asleep. Last but not least. . . Everyone wakes up on the wrong side of the bed once in awhile. However, if it's happening consistently and your mental health starts to suffer, it's time to take action. In short, take time out of your busy schedule and allow for some relaxation