It wasn’t long ago that the standard advice for good health was: eat right, exercise and don’t smoke. However today, health care professionals are adding another very important element to that list—get enough sleep. In today’s world of one big global economy, more and more people are working at jobs that require second and third shifts. They are working out of their time zone. Many watch late night television or surfing at the computer. In addition, worries and problems can all keep us from sleeping enough hours and from sleeping soundly. According to research done at the Mayo clinic, not sleeping enough results in impaired memory, slower reaction times, lack of alertness and grumpiness. Tired people are less productive at work, less patient with others and less interactive in their relationships. And according to the National Highway Traffic Safety Administration, more than 100,000 crashes each year are due to drivers falling asleep at the wheel. Needless to say, for those of us who exercise regularly, we all know how unproductive a session can be when we have failed to get a good night’s sleep.

Just how much sleep is called “enough?” Even though most evidence shows that the amount of sleep people need is highly individualized, most people require 7 to 8 hours of sleep at night. According to the National Sleep Foundation, one third of Americans are sleeping 6 and one half hours per night or less. Dr. John Shepard Jr. who runs the Mayo Sleep Clinic has the following advice on how to get a better night’s sleep.

*Stick to a schedule. That means not sleeping much more on Shabbos or Holidays. Make an effort to go to sleep and wake up about the same time every day.

*Don’t eat or drink a lot before bedtime. Try to stop eating about 2 hours before bedtime. And remember that drinking too much before bed will cause you to wake up several times to urinate in the middle of the night.

*Avoid Caffeine and Nicotine. Addictive stimulants will keep you awake. Don’t have caffeine at least 7-8 hours before bedtime.

*Exercise! Exercise and regular physical activity enhance the quality of sleep.

*Keep the room cool. A room that is overheated isn’t good for sleeping. Keeping the room cool mimics your internal body temperature at night.

*Sleep at night. Avoid daytime naps and if you do need to nap, do so before 3 o’clock in the afternoon and never sleep for more than one hour.

*Keep it quiet. Silence is more conducive to sleep.  Don’t keep the TV or radio on as you fall asleep. Use earplugs or a running fan if need be to eliminate background street noise.

*Your bed is for sleep. Make sure you bed is comfortable and only us it for sleeping. Go there when you are tired and turn out the lights. If you can’t fall asleep within 30 minutes, go somewhere else and do something else, like reading until you get tired.

Lack of sleep will also disrupt your metabolism and will cause you to secrete more of the hormone cortisol. This will increase your appetite and cause you to crave fatty foods. If you try all of the tips we have suggested here over a period of time and you still can’t sleep, seek professional help from a sleep center or a physician that specializes in sleep disorders. It is interesting to note that before the electric light bulb was invented, people averaged about 10 hours of sleep per night!  Getting adequate sleep is a key ingredient in order to “add hours to your day, days to your year, and years to your life.”

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Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 10 years of professional experience. He is the co-director of the Jerusalem-based weight loss center Lose It! together with Linda Holtz M.S. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at [email protected].

(Alan Freishtat – YWN)