31 Days: getting to bed on time
Posted by kathryn in Seasonal Health
The first task for August’s 31 Days to Better Energy is on the subject of sleep – get to bed on time tonight.
Why?
On average adults need 7 – 9 hours sleep per night, but most people don’t get this on a regular basis. Watching TV, trying to pack too many things into the day, staying up playing on computers and reading blogs (gulp), are all regular reasons for not getting to bed on time. While everyone can function with less, to have more energy and feel your best, you need adequate sleep. Too little sleep will leave you feeling drowsy, tired and unable to concentrate during the day.
While we tend to think of sleep as a period of rest and inactivity, both your brain and body are quite busy overnight. Protein production and breakdown increases and it’s a time when a lot of cell growth and repair takes place. In your brain, the areas that govern emotions, decision-making processes and social interactions are processing the day’s activities, which is important for your emotional health.
Today’s task
Work out your optimum bed-time, from when you’re alarm clock goes off in the morning and go to bed at that time. If you’re an eight-hour a night person and your alarm is set for 6am, you need to be in bed by 10pm to get adequate sleep.
Resist the urge to stay up late, or watch one more TV show. Instead, go to bed and get a good night’s sleep – you’ll feel better for it in the morning.
Sleep resources
- While it’s horribly formatted, there’s a lot of useful information on the University of Wisconsin’s website
- The ABC website also has a good factsheet on tiredness and links to other resources.
- If you have problems sleeping, then there’s some good advice on WebMD
Reminder
Tomorrow is Q & A Thursday. Remember to lodge your questions, either by leaving a comment or sending me an email.
01 August, 2007
Comments
But Kathryn! I am studying for an anatomy exam. You must know what this is like ;-)
Count me in Kathryn! I shall be happy to participate in your 31 days of tips. Unfortunately I think I have failed your very first tip. It is 12:46am. Oh well, maybe tip no. 2 will jolt me into action.
Fiona, yes I do remember the days of studying for exams and the late nights involved. I would suggest that a few earlier nights might help with the study though . . .
Mariana, glad you’re on board. Maybe try for an early night tonight instead?
Though I’ve come in a bit late, count me in too Kathryn. Been eating way too much winter stodge and feelig the effects of those short days!
Welcome aboard Lucy. I think at the beginning of winter we almost revel in the stodge, but it does take it’s toll – leaving us more tired and lethargic than we need to be. Which is not a nice feeling at all. Look forward to hearing about your progress.
Kathryn, I love the idea of this, but it´s one health tip I struggle with because I´m studying Argentine tango and therefore has no alternative but to keep irregular hours. One day I will get to bed early because I have a class at 10am and the next I am practising at a milonga which begins at midnight or even later and goes on until 5am. Tango is a late-night activity! Any tips for those of us, who for professional reasons just can´t keep to a regular bedtime?
Tanguera – Irregular work schedules definitely make getting enough, good quality sleep that bit harder. Try to always get your 7 – 8 hours each night, regardless of the time you go to bed. And if you can have a regular sleeping schedule, even if it’s only for half a week, then try to stick to it, as our bodies like routine. To make sure you’re getting good quality sleep then, avoid clockwatching and keep your room as dark as possible. Hope this helps.
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