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 � 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?