This may be the hardest habit to develop in our sleep-deprived society. However, it is essential to happily thriving.
How much sleep is enough? It varies for each individual, but you need to be rested enough that you can think clearly without so much caffeine that it makes you jittery or anxious. Also, if you start to fall asleep while sitting up after the caffeine wears off, you are probably sleep-deficient.
Why is sleep so important? You have to be able to think clearly to see possibilities and appreciate the humor in life. Also, it takes a fair amount of energy to make good choices and exert the discipline required to follow through on those choices. Those things are very difficult to do if you are too tired to focus on anything except putting one foot in front of the other.
Don't think you can make enough time for a full night's sleep at night? Start by just going to bed 15 minutes earlier each night. Try that for a week or two and then see if you can add another 15 minutes and so on. If you feel like too many things are piling up when you do that, then see if you can put off some of those things until the weekend or get someone else to share part of your load.
If you're having trouble getting to sleep at night or staying asleep, try these suggestions:
Establish an exercise routine to help you be more relaxed in general.
Go to bed at the same time every night and get up at the same time every morning. This helps train your body to recognize when it is time to sleep.
Turn off all electronic devices such as TVs, computers, and smart phones at least a half hour before bed.
Avoid caffeine in the late afternoon and large meals or exercise within a couple of hours prior to bedtime.
Avoid too much alcohol before bedtime. It might help you fall asleep but it will often cause you to wake up once the alcohol wears off.
Make sure your bedroom is quiet, dark, and at a comfortable temperature. Your bed should be comfortable too.
If your pet(s) are waking you up in the middle of the night or way too early in the morning, evict them from the bedroom.
If your partner's snoring is waking you up, wear earplugs and have him/her take measures to address that (since it isn't healthy for either or you).
If your partner's restlessness is waking you up, consider separate beds :(.
If you've tried everything and still can't get enough sleep at night, squeeze in a nap or two during the day!
Please make getting enough sleep a priority. It gives you the strength and energy to make good choices and practice good habits. Even better, it helps you feel good and when you feel good, you are happier and more productive and more likely to thrive!
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