If you’re like me there are days when you are so bone weary that the thought “I’m just soooo tired” runs through your mind on an auto loop.  You feel drained, maybe a little punchy, and every little thing either is uproariously funny or turns you into a crabby pants.

There are people who wear their lack of sleep like a badge of honor, proudly admitting that they can function on little to no sleep.  Yep, they say, just 5 hours of sleep and I’m still able to drive the car pool, give that presentation at work, take the dog to vet and get in my 3 mile run.

The key word here is function.  Plus, if you only have five hours of sleep, there’s no way you should be driving a car pool.  My kids are so not getting into your car. 

Do you really want to go through life just functioning?  Seems like a pitiful goal.  Life where you’re walking around in a self induced zombie like fog.
 
Hmmm?  I personally would rather thrive.

Sleep many times is sacrificed to make time for other things.  Some worthy, many not.  Missing sleep to take care of a sick loved one- it happens, but only occasionally.  Small children in the house- you get a pass for now, but once their sleeping through the night your pass expires.

Sacrificing sleep for binge watching TV, surfing the internet, playing on your phone, working till your blurry eyed, are all things you can change.  Because sleep is one of your super powers.  You NEED it.

Lack of sleep has become an epidemic. It damages your health, your relationships, and your productivity.

You may think you are being productive, but you’re not. 

When you’re tired you make more mistakes, your creativity drains away, and the quality of what you’re focusing on diminishes. You’re unable to give your best effort.  You may be crossing things off your list, lickety split, but the quality of your work and your personal interactions are in the dumper.

Your body and your mind need sleep. 

While you sleep your body grows muscle, repairs tissue, synthesizes hormones, and you better retain information (memory improves).  As a super BONUS, sleep can impact your weight, so if you want to drop a few pounds- sleep MORE! Want those new jeans to fit- get to bed an hour earlier.

When you’re fully rested you get better ideas because your brain isn’t foggy, you’re more in tuned with your intuition because you can hear your self clearly, and you’re less crabby which makes you more pleasant to be around (you may get tapped for that big project at work- no one likes to work with a crabby puss).

People’s jaws drop when I tell them I’m usually in bed by 9 pm.

I say this unabashedly, in fact with a great deal of pride.

I need 8 to 9 hours of sleep each night to thrive.  Sleep is a super power and fuels my world, plus I freaking LOVE my bed.  I could stay snuggled there all day,-cozy among my blankets- all loose limbed and relaxed, but thankfully my dog Perri rouses me to let her out. 

If you suffer from sleep deprivation, insomnia, interrupted sleep or just the attitude that you don’t need that much, there are ways to improve the length and quality of your sleep.

First, make your bedroom a refuge. 

Take a deep breath here, because you may not like what I say next. 

NO electronics in this space.  Ditch the computer, TV, and if possible, your cell phone.  This is a place of rest, not a place to work or binge watch TV.

Make your bedroom inviting by decluttering the space, buying those lush high thread count sheets, and adding the comfiest pillow you can find.  Before bed, keep the lights low and remove any distractions.  Add a bit of aromatherapy (inhale and breathe deeply) to help you ease into sleep.

Second, unplug.

At least an hour before bed quit your electronics. 

They stimulate your brain, making it more difficult to fall asleep.  If you go to bed after watching the nightly news, try to change this habit by catching the morning news instead.  The nightly news is rarely a positive experience and if it’s the last thing your brain receives before sleep all that negativity stays with you for the next 7 to 8 hours settling into your body as worry and stress.  You can still be informed, the morning news recaps what’s happened the day before.

Third, set up a nighty nite routine.

(1) Go to bed and wake up at the same time every day, or as close as you can.  This signals to the body and mind that it’s time to rest.  By making a habit out of the time you’re at rest, your brain will begin to anticipate bedtime and you’ll fall asleep more quickly.

(2) Take the same actions before bed.  Use the restroom, brush your teeth, wash up, journal, etc.  Whatever your routine, consistent actions trigger the brain into the fact that it’s time to rest.

(3) Think positive thoughts before bed.  Review all the great things that happened that day, list 5 things you’re grateful for, or repeat a positive affirmation.  When you fall asleep thinking positive thoughts you’ll sleep more restfully, because worry causes stress hormones to be released in your body making sleep fitful, plus you’ll wake up in a much better mood. 

Lack of sleep shouldn’t be a badge of honor, but a wake up call that you’re missing out on thriving in your life.  You can make a change by simply making a choice and sticking to it.  The benefits are HUGE. You’ll have more energy, a positive outlook, better health, and stronger relationships…all for the price of a few more hours a day of sleep.

P.S.  Have a friend who laments about how tired she is al the time?  Share this blog with her and give the chance to thrive.