Ok so let me think…the dinner dishes are cleaned and put away. Tomorrow’s lunches are assembled, packed and appropriately labeled. The kids were read and sang to and are now snug in their beds. The dogs were fed and walked. And I just put the last load of laundry in the dryer so it won’t get moldy and smell like the previous one. Great, now it’s “me” time! Too bad it’s 11:43pm and I’m so tired I can barely remember to breathe. But I don’t care; this is my special part of the day. Now is the time I can completely devote to myself: no children are clamoring for my attention, no boss is haranguing me for an overdue project, no dinner needs to be made, and it’s all about me and what I want to do. But, truthfully, what I really want to do is sleep.

Nevertheless, I push through, determined to make the most of this “all about me time” having read several articles recently on the importance of taking time for oneself. Then I start to wonder, would my time be better spent sleeping? Would I be a better employee/wife/mum if I were well rested? Would I be more productive during the day and just overall healthier? Or is the importance of sleep overrated?

Despite being an over-achieving, multi-tasking woman on the go, I can definitely appreciate the allure of a good night’s sleep. However, the reality is, my to-do list is just too long and as a result, I often find myself putting sleep in the “colossal waste of time” category. But perhaps I need to rethink it: according to overwhelming research sleep deprivation is a colossal health problem! A consistent lack of sleep impairs:

• Reaction time
• Judgment
• Vision
• Information processing
• Short-term memory
• Performance
• Motivation
• Vigilance
• Patience

And if that weren’t bad enough, research has shown that a lack of sleep can also make you fat. Several studies have found a link between sleep and the hormones that influence our eating behavior. Ghrelin is responsible for feelings of hunger and leptin tells the brain when it’s time to stop. When you’re sleep deprived, your ghrelin levels increase at the same time that your leptin levels decrease. The result is a double whammy: an increased craving for food and the lack of feeling full.
Ok, I get it. I need to get more sleep. But, how much sleep do I really need?

Interestingly, there seems to be a sweet spot when it comes to our sleep needs. According to the majority of research out there, an adult body needs 7-8 hours of sleep per day; 6 hours or less and your productivity and health suffers, but more than 9 hours a day you can also do some damage. Recent studies show that those who sleep more than 9 hours per day don’t live as long as those who snooze for only 8 hours. I wonder about those that sleep 8 ½ hours, hmm…

So let’s just assume for a mument that you are able to finish your to-do list, or at least cross enough off to stem the tide, how can you ensure a good night’s sleep? There are lots of potions, tricks and incantations one can try, but here are some good general rules to go by:

• Go to bed and get up at the same time every day including weekends (much easier said than done, I know).
• Get as much natural light as you can during your waking hours.
• Minimize caffeine, nicotine and alcohol, especially before bedtime.
• Exercise regularly, but not too close to bedtime (no closer than 4 hours before you attempt sleep).
• Make your bedroom a sanctuary keeping work and other stressors out.

And when all else fails, don’t stress. If you don’t get a good night sleep one night, you can always make it up later. You know, when you’re dead.

Next time...Which is better, cardio or strength training when you’re short on time?

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