Wednesday, May 26, 2010

Sleep

 Getting enough of this?
There are plenty of nights that I feel like I don't get enough sleep. I find I am over tired at bedtime or my mind is over racing of the things to do tomorrow. Which is super annoying because I can't do anything about what needs to be done tomorrow, while it's midnight!

A few tips to a better nights sleep.
  • Journal or make lists before bed, it takes your mind off of what needs to be done. It also helps you remember them the next day.
  • Sleep with a fan on or a sound maker for white noise. I sleep with my ceiling fan on high every night. If I don't have it on I can't fall asleep. It totally helps me!
  • Keep the temperature of your room 70 degrees. 
  • Try and keep your bedtime the same time every night. Your body will know bedtime is coming and start preparing to relax. I am pretty good at this one, I try and be in bed by 11:00-11:30 pm.
  • Keep your cell phone away from your bed. This way you are not tempted to check just 1 more email, or read that text message that you just heard be delivered.
  • Keep laptops, work  and TV's our of bedrooms. Beds are for sleeping, and relaxing.
  • Take a hot bath or shower before bed. This helps your body relax and be able to fall asleep. This is one I really would like to do but I always take WAY to hot of showers and then I am overheated and can't fall asleep.
  • Make a bedtime routine. Wash your face, brush your teeth, pj's whatever your routine is. This way your body will recognize that bedtime is coming. 
Why is sleep so important? 
Sleeping is just  as important to our health as is eating well and getting exercise. It is damaging to our health and bodies to overworked  and not get enough rest.  While we are sleeping our bodies repair, strengthen, recover from the daily workouts and stresses in our lives.
 
I find on nights that I get a good nights sleep, I preform better the next day. I am stronger in my workouts, nicer to my kids and husband, and just less irritable.
 
What are your bedtime tricks?
How many hours of sleep do you get?
How many hours would you like to get?

51 comments:

Tami said...

This is a great post. I need 8 hours of sleep a night. I don't always get it but I do try to make the best rest I can with however many hours it is. Seems like 7 is my average.

I listen to a guided imagery sleep cd and it has been so helpful. I have it on my blackberry so that when I travel I can still listen to it as I go to bed.

Lisa said...

I need more sleep than I get. I was wiped out yesterday, and do you know that when I went to bed I couldn't fall asleep. Grr.

celmore said...

Sleep is so important. I am always tryig to catch up on it.

Thanks for the tips.

Lianna said...

I usually get 7-8 hours a night but I do have periods of insomnia.
I do about 30 minutes of reading in bed and that usually puts me to sleep. lol

Brindy said...

I LOVE sleep, but it's so hard to go to bed when I should. Kids are in bed, it's quite, I have so much to do in so little time. :) I stay up way too late. I average about 7 hours of sleep, it seems to be working for me though, for now.

Katy said...

I am the sleep queen! I absolutely NEED 8 hours, but 10 is perfection.

Juliana said...

I am the same way, I need my 8 hours or I am a bitch!

Running Diva Mom said...

Just found your blog and am looking forward to following your journey! :-)

TMB @ RACING WITH BABES said...

I usually get 8 hours but would LOVE 10. With this whole getting up earlier to run thing, I am going to have to get to be earlier!

Valerie and Garrett said...

My name is Valerie and I've been following your blog for just a few weeks now! (I think you're awesome!) I, like you and many of your readers, have been on a weight loss journey and have lost 30 lbs in about 4 months. The last few weeks I've stopped losing wt!!! AH! It's so frustrating when I've been working just as hard as I ever have! I've heard of this happening to others...But am wondering if you ever had this happen to you? If so, would you mind sharing some tips with me to help me start seeing results again? You can email me at valpal20@hotmail.com. Any of your other readers that might have some advice for me can email me as well! I would so greatly appreciate any help at all!
Thanks so much!

Allie said...

I usually get 8 hours (sometimes even 9) of sleep, if I don't sleep well it just messes everything up. I run in the evenings so I've found that a nice hot shower really helps to ease me into bedtime.

Corletta said...

Girl,
This was a big thing for me to realize. After running ragged for far to long, I decided to get in bed earlier. Now, most nights, I am in bed by 9:30!!!!

MAJL said...

I need 8 hours too but it varies. When I was eating junk, I never felt well-rested.

Oh, and I love th changes to your blog; the page loads a lot faster and it also looks great.

Carly said...

I get about 8.5 hours, but my body really prefers 9. I try to go to bed as early as I can. I just love to sleep! And sometimes, if I really need it, I take a nap.

LegalMommy said...

Great post! I never get enough sleep.

Teale said...

Great reminder of how important sleep is! I definatly have a routine during the week! Watch the news until 1030, then the dog goes out, I do my routine in the bathroom, take my vitamin, and hop into bed with the husband! I have to sleep with a fan on too or I can't sleep & I get too hot, besides! I usually get between 7-8 hours of sleep, which should seem like enough, but when that alarm goes off, I'm always wanting "just 5 more minutes"!

MissHaneefa said...

I definitely would like to get more sleep. I get 6 hours a night but I would like 8.

They say if you do not feel rested try and go to bed 15 minutes earlier u ntil you are at your desired time.

When I feel stressed or have alot on my mind that affects my sleep greatly.

Evolving Through Running said...

New blog design looks great!

I find that I need 7-8 hours but usually only manage about 6. Many years ago I used to really do a lot of intense weightlifting/bodybuilding and would go through periods of no gains, or general weakness, and eventually realized that the main driver was how much (or little)sleep I was getting and whether I was allowing myself to recover. Trying to apply this knowledge to my marathon training, but not doing a very good job. Trying to teach an old dog old tricks I suppose.

Vilese said...

I only get about 5 hrs of sleep and one of my goals is to get a full 8. Haven't seen a full 8 in so long. Great post!

meleemistress said...

Oddly, I've found that half the battle for me isn't the sleep but the waking up. In my old apartment, it didn't matter how much I slept. Dragging myself out of bed was miserable.

I just moved and now my bedroom has East facing windows. I find I'm bounding out of bed before my alarm these days, simply because my room is bright and it helps me feel energized. If I ever move into another dark bedroom, I'm going to get one of those sun lamp alarms to help.

Other things I do for a good night's sleep:

-Exercise. It helps.
-Shower at night, before bed. For whatever reason, I've always done my showering at night instead of in the morning. As an added bonus, I don't have to blow dry my hair because it dries overnight.
-Keep dinner small. My goal for dinner is "not hungry", rather than full.

shellyrm aka jogging stroller mama said...

how timely since I got so very little sleep last night. I wil be so happy to hopefully get to bed on time tonigt and get to sleep thought the night!

fittingbackin said...

Love this post almost as much as I love sleep!! I require 8 hours! I usually get 7 - 9 - woo! (7 to 7.5 during the week; 8 - 9 on the weekends). Great bedtime tricks! I definitely get in bed an hour before, and try to turn the TV/laptop off 30 minutes before and read - reading makes me sleepy!

Michelle said...

I require 8 hours and usually get it. I have been unplugging the wireless router for our internet and this has helped with the quality of my sleep.

H Love said...

great post! your page looks rocking by the way!!

Leslie Swann said...

Love the new layout!

I sleep too much btw ;)

Ashley said...

Love the new look of the blog!

I try to go to bed the same time mon-fri. My body wakes up before my alarm most days!

great post!

The Goodwin Family said...

Hey Lindsey, I was told by my doctor that my stress levels are affecting my sleep. My sleep is affecting my weight loss. I could go on and on... He also recommended that I start taking a natural product to help regulate the seretonin and meletonin levels in my body. He told me about Black Chia seeds found at the whole foods store. I stir in one tsp in yogurt in the morning. I take another tsp no later than 6:30 at night. This has really helped regulate my sleep in the last month.Thus, I have more energy and feel rested and not so stressed. I have been able to loose 9 pounds since starting this routine.

Nicole said...

I usually get anywhere between 7 and 9 hours of sleep a night. If I get any less than 7 I really am not a happy camper the next day. Great post! :)

Andrea said...

Hi Tricia, I love the new look and the updated pictures - your are so totally gorgeous!

I find that if I keep my sleep routine I am fine and have lots of energy.

Unfortunately my lovely partner is a restless sleeper so I am in the spare room at the moment - loving it too much!

Meg said...

I love sleeping now. It used to be boring for me but the more I run and work, the more I enjoy it. Nice post, thanks for this!

Julie said...

I. Love. Sleep.

And the new layout is AWESOME!! Someone very talented must have done it!! :)

Sam said...

No, I do not get enough sleep!! Grrr... but... I'm working on it. :)

Love the new header, very inspiring!!

wendy said...

I definitely need to work on getting more sleep! Thanks for these great tips.

Joy said...

Hi Lindsay, These tips work, also we have our room blacked out, have a light fragrance in the room and made our bed really comfy. My hubby had insomnia for 36 years and we applied these tips and he's sleeping 5-6 hours per night (used to get 0). Hugs!

Alan said...

No...I'm up right now! :-0

Fitness freak said...

Hey! Thankyou for the comments! I also love weights! I barely lost any weight untill I started weight training.

This is an awesome post, some really helpful tips here, Think I'll start doing the first one, making the list will be really helpful for me I think. I'm quite bad at getting enough sleep, Average for me is about 6 hours which is definitely not enough especially considering how much training I do...but I'm working on it!
I dont know if this happens to anyone else but I often get songs stuck in my head which keep me awake, drives me up the wall!!

Happy sleeping!

Soph
x
barrettsfitness.blogspot.com

SG said...

hey lindsay! i love the new digs! i completely agree about sleep. im really really trying to go to sleep and wake up at the same time everyday...it makes a huge difference.

CinciMom11 said...

Great tips! My college roommate slept with her fan on, and now I have to do the same! I turn on a fan in my son's room, too. The white noise is great!

Mari said...

I need 10 hours to feel well rested - I'm a runner LOVE sleep!!

I just found your blog from Two Runners and a Brown Dog - I hope you don't mind that I'm reading along.

Have a great day!

.:emily:. said...

I love sleep! And I get plenty of it!! Even with 2 little kids, I'm not sure how I manage that! BUT..
Getting TOO MUCH sleep can also be bad (I know, most moms will say "what is TOO MUCH sleep?"). Getting too much sleep has proven to really mess up your metabolism by altering your bodies hormonal production (hormones that make you feel hungry/full). They've also done a study showing more than 9 hours of sleep can put you more at risk for Parkinsons.
Because I don't work, I often just let my kiddos wake me in the morning (often getting more than 9 hours of sleep!!) but am changing that because of the stuff I just learned *above*. ALARM CLOCK IS SET :)

Anna said...

admittedly, sleep is something I LACK. I probably get 5-6 hours a night. Exercise used to wear me out and I'd sleep like a baby...now it just energizes me!

Teale said...

You've received an award! Stop by my blog to check it out!

Bringing Pretty Back said...

With my insomnia I these tips! Thank you!!!!
Kristin

jamie @ sweatyhugs said...

Fantastic post! Great tips too. I especially need to abide by the one where I keep my cellphone away from my bed. ;)

I HAVE to get at least 7-8 hours of sleep a night or I'm just no good.

Me, Only Better said...

I definitely do not get enough sleep!

Sam and Kylee said...

I can't sleep without reading! It helps me to mellow out and focus my mind on something other than what needs to be done. And sleeping in a hot room is impossible.

p.s. I love the picture of you sleeping. hahahhaha

Natalia said...

Great tips! I've been getting up at the same time, and starting to go to bed at the same time! :) I also wear ear plugs. If I have a hard time falling asleep, I count backwards from 100. Breathe in 100, Breathe out 99, Breathe in 98....etc. etc. Unless I'm really stressed out, I'm out before I get to the 80's!

I was only getting 4 or 5 hours, now I'm getting about 7, since I started exercising last week! Sleeping MUCH better!

Rad Runner said...

Great post!
I was not, but my body quickly told me to sit down (lay down) and shut up (close my eyes and mouth).
It worked well!

gayle said...

I need to get way more sleep than I get!!

ajh said...

I do NOT get enough sleep. Partly because of what I am doing right now! Time to call it a night.

Rhonda said...

Great tips! I need my 8 hours. Lately though they don't feel like quality sleep at all! I've gotten two really bad charlie horses in the middle of the night too. I wish I knew what caused that!