By Cheri Lewis, LHMC, NCC
Many high-performing individuals often sacrifice the quality and quantity of sleep in their effort to meet commitments and performance expectations. Though ironically, even one night of poor sleep will reduce the effectiveness of the brain and the body. Adequate sleep supports cognitive, physical and emotional functions.
Memory, decision making, awareness of surroundings, immune system performance, muscle growth and repair, patience, and mood stability are all functions that will improve with a sufficient amount of sleep.
So, how much is enough? For most individuals, 7-8 hours a night is acceptable, but this number can vary. It is best to check with your doctor if you believe you are outside the norm regarding your sleep needs. Especially if you find yourself awaking not fully rested after 7-8 hours, this is a sure sign that the quality of your sleep may be impaired due to an undiagnosed medical condition.
Non-medical approaches to improve sleep include:
- Eliminating caffeine at least four hours prior to bedtime
- Establishing a regular schedule, practicing good nutrition
- Engaging in regular exercise – preferably in the earlier part of the day
- Stopping work, computer or television time at least one hour prior to going to sleep.
There are a variety of other sources of information regarding sleep hygiene, in particular, The Sleep Foundation is a great resource for sleep information, and it has some interactive quizzes to help you discover what your particular sleep habits are. It can be difficult to realize that this time truly effects how functional you are during the day.
Giving your body the sleep it needs will improve your performance, your health and your mood.
Cheri Lewis is a Nationally Certified Licensed Mental Health Counselor working with clients on the Eastside to improve the quality of their lives: addressing physical, emotional and cognitive wellness.
She can be contacted by email at: clewis_tas@msn.com.