Experts say that in general we need to get more sleep.  It is important for good health and beautiful skin.  Researchers do not know exactly why we need sleep but agree that a lack of sleep can kill.   In studies, rats normally live 2-3 years.  But if they are totally deprived of sleep, they will live only about 5 weeks.  Their immune systems do not work well, they develop sores, and their body temperature drops.  Humans suffering sleep depravation for long periods begin hallucinating and develop mental problems.  There are numerous other benefits of sleep as well.

Getting enough sleep is a problem for many.  Surveys show that 31% report having trouble staying asleep, 24% do not have enough time to sleep, and 18% have trouble falling asleep.  There are numerous things you can do to improve your chances for a good night’s sleep.

1.  Exercise-  Researchers at the Federal University of Sao Paulo in Brazil found that people who exercise for 50 minutes 4-5 hours before bedtime go to sleep 54% faster and say asleep much longer. 

2.  Turn It Off-  Turn off the TV and computer 30 minutes before bed.  The changing lights signal the brain it should stay awake.

3.  Think Dark-  Close the curtains, and get dark out curtains if necessary.  Even small amounts of light can alter the normal sleep rhythm and decrease sleep quality.

4.  Reduce Fat-  Research has found that increased fat intake, especially at night, resulted in less REM sleep, more tossing and turning, and more sleep apnea.  This can be a viscous cycle as feeling fatigued make the body crave fat, and fat reduces sleep.  Reducing fat throughout the day, but especially at your evening meal can break this cycle.

5.  Calm Down-An hour before bed start a calm down routine.  Put worries on the back burner till tomorrow.  Turn the lights down lower,  play soft soothing music, etc.  Avoid activities that get your mind agitated over things you can not take care of at that time.  Many find mediation helpful.  Sip a cup of cammomile tea.

These are just a few of the things you can try to improve your sleep.  There are prescriptions and over the counter remedies available but you should consult with your physician before trying them.