We all want it. We all need it. But sleep can be hard to get--especially these days when high stress runs amok and there are more To Dos at the end of our day than time. No wonder the sleep-aid industry is so colossal. Despite the recession, prescriptions for major sleeping-pill brands rose 7% last year, and by next year, the pharmaceutical industry is predicted to reap at least $5 billion from annual sales of so-called hypnotics to help people sleep. Americans are an increasingly sleepless people; millions have trouble falling asleep, and many millions more have trouble staying asleep, especially women. The National Institute of Health says more than 70 million of us nationwide may be affected by sleep troubles.
As a personal trainer and fitness instructor, I have had the privilege of helping people improve their lifestyle and get into shape with exercise, attention to diet, and having fun. In recent years, however, I have watched many clients--women especially--struggle with optimizing their health and wellness despite our efforts in these three areas. I have long believed that sleep plays a vital role in the maintenance of a strong, vibrant body, and realized while I was giving my clients overall wellness, I wasn't addressing the fourth and extremely important dimension of health: sleep.
The Pitfalls of Poor Sleep
It is well documented that without proper sleep, one has an increased risk for weight gain, premature aging (i.e., looking old and tired), imbalanced hormones, and even life-threatening illnesses like diabetes and heart disease. Quality of sleep also affects an individual's ability to learn new things and maintain a clear mind, an immediate impact with which most of us are all too familiar. There is nothing more frustrating than waking up feeling sluggish, tired and cranky, unable to embrace the new day with enthusiasm and resolve, and unable to participate in life to the fullest. Sleep deprivation contaminates quality of life.
The issue of poor sleep seems to particularly affect women. My female clients, many of whom juggle multiple roles as a wife, mother, celebrity actress, employee or C.E.O, seem to struggle to find that elusive balance, the key to "having it all." In 2007, the National Sleep Foundation conducted its annual "Sleep in America" poll, focusing on the sleep habits of women aged 18 to 64; the results are astonishing. The poll clearly revealed that American women are over-worked, stressed-out, and significantly sleepy.
According to the National Sleep Foundation's annual poll:
· 58% of stay-at-home moms, 56% of moms who work full-time, and 41% of moms who work part-time say they wake up feeling unrefreshed at least a few days a week or more.
· 74% of stay-at-home moms, 72% of full-time working moms, and 60% of part-time working moms experience symptoms of insomnia a few nights a week.
· 44% of full-time working moms, 39% of stay-at-home moms, and 28% of part-time working moms say they are too tired for sex.
It is no wonder women struggle to find balance in their lives when it is hard enough just to get out of bed! So, why all this sleep deprivation? We have fallen behind ever since the world became electrified and digitized. Many women put off going to sleep in order to check e-mail, scroll through the Blackberry, or watch television. The distractions of new technology are also compounded by age-old chores. In fact, that same NSF poll showed that 73% of full-time working moms and 71% of stay-at-home moms do housework in the hour before going to bed. These activities serve to stimulate the mind and muddle the transition period between wake and sleep therefore making it difficult to achieve sleep.
Simple Solutions
The good news is boosting the quality and quantity of sleep is not as hard as one might think. It takes only a few adjustments to reap tremendous benefits. Of all the things that enhance sleep experience, the one area that can make an immediate difference is sleep preparation. Good Night Sleep Right, is a program I have designed which blends soothing music, light stretching and aromatherapy to create a relaxing environment. By simply modifying the short period of time before going to bed, the task of falling to sleep can be eased, the quality of sleep enhanced and the number of refreshing hours increased. By pairing the tips below with Good Night Sleep Right, a good nights' sleep is just 15 minutes away!
- Establish a regular, relaxing bedtime routine such as soaking in a hot bath, reading a book (non work related material) or getting yourself a headset that allows you to listen to a soothing, sleep inducing audio program.
- Keep your bedroom dark, quiet, cool, and clutter-free.
- Use your bedroom only for sleep and sex.
- Go to the bathroom one final time before bed.
- Finish eating at least 2-3 hours before your regular bedtime.
- Avoid working out within two hours of bedtime.
- Avoid caffeine, alcohol and nicotine close to bedtime.
- Keep aromatherapy by your bedside. Lavender, for example, has known sleep-enhancing qualities.
- Keep a journal next to your bedside. Jot down worries (or To Dos) in the journal, then close it and be done with them for the night.
- Establish a positive mindset and go to a calm and peaceful place. Tell yourself I will relax, I will fall asleep.
***If you cannot fall asleep within 30 minutes, the recommendation is typically to get out of bed to read or watch TV, and then go back to bed. The problem with that, however, is once you are up blood begins to circulate, pulse increases, blood pressure rises, and your natural melatonin (the body's sleep hormone) is disturbed by the light, making you more "awake" than if you had stayed in bed. My experience has shown me that staying in bed, keeping the room dark, covering the clock, and lying face up while taking deep, slow breaths is much more effective. Enjoy the relaxation of lying in bed. Know that you will be fine in the morning. There is no need to panic! Accept and enjoy your peaceful quiet time. Before you know it you will be fast asleep.
Is there a universal ideal amount of sleep? No. Some of us are "short sleepers" while others are "long sleepers." Experts say most people need 7 to 9 hours, and that each individual is different. It is important to assess "sleep hygiene" and consider strategies like the ones above to improve the ability to fall and stay asleep. All the exercise, dieting, spa treatments and self help in the world will not make much of a difference for a body (and mind) running on fumes.
Sleep is not a luxury. But life can feel so much more luxurious if we are well rested and energized. What better way to obtain energy than from its natural source...SLEEP? More energy allows us to do more, be more effective and efficient in what we are doing, and enjoy it all when it is done! I don't know one woman who would claim she does not need more energy, fewer pounds, a more youthful appearance and greater mental clarity. Well, imagine a solution for all of that which is free and ready for us once we give in. When we fall asleep we can begin to make that dream come true....
Everybody needs to sleep! Studies have shown the correlation between a good night's sleep and proficiency at work and/or school, overall physical and mental health, even weight loss. Yet the problem of trying to fall asleep quickly and naturally continues to increase across all demographic boundaries - age, gender, ethnicity, income, education, marital status, etc.
So what's the big deal about sleep deprivation?
- Lack of sleep may contribute to illness, including heart disease, high blood pressure, and diabetes
- Lack of sleep has been linked to weight gain and inability to lose weight
- People with insomnia are 4 times as likely to suffer from depression
- After a poor night's sleep, many people accomplish fewer daily tasks and enjoy activities less
- Sleep deprivation affects concentration, memory, and logical reasoning
- Safety on the job, at home, and on the road may be affected by sleepiness
- NHTSA estimates that drowsy driving accounts for at least 100,000 automobile crashes, 71,000 injuries, and 1,500 fatalities every year
- Cost of daytime sleepiness and sleep disorders to the national economy is an estimated $100 billion annually
The National Institute of Health reports that up to 48% of Americans suffer from insomnia at some point, and 25% of Americans take some type of medication to help them sleep. Insomnia is common among 74% of stay-at-home moms, 72% of working moms, and 68% of single, working women. And sleep problems only increase as we age: 33% of women aged 18-24 report sleeping problems, as compared with 48% of women aged 55-64.
Waking up in the middle of the night can sometimes be a problem. Here are some tips to help you get back to sleep if you should wake during the night. Most importantly, don't panic! Try these steps to help you relax and get back to sleep:
- Remain CALM
- Keep your eyes closed
- If you have a relaxation aromatherapy oil, such as my Good Night, Sleep Right™ sleep oil, apply a few drops under your nostrils (if at all possible, without turning on the lights or opening your eyes)
- Assume "relaxation" position: lie on your back, arms at your sides, palms facing up
- Begin breathing the scent of the oil
- Relax your jaw and part your teeth
- Count the inhale and exhale of your breath to slow it down
- Establish a positive mindset:
- I am enjoying my rest
- I am calm
- I will be fine tomorrow
Remember, one poor night's sleep is not the end of the world! Keeping calm, and resting calmly even if you're awake, will help you get the most out of your night's rest ... and you might even fall asleep.
If this occurs regularly, be sure to keep your sleep oil where you can find it easily in the dark and put Christine's Good Night, Sleep Right™ Audio Program in your CD player before you go to bed (keep earphones handy, if necessary). If you wake during the night, simply re-apply the oil and play the guided imagery and relaxing music.
Finally, be aware that while a glass of wine or other alcoholic beverage may help you get to sleep initially, you may find it causes you to wake during the night.
Did you know that a good night of sleep not only leaves you feeling rested and energized, it also boosts your body's ability to burn fat? Celebrity trainer Christine Fee, founder of Christine Fee Wellness and the newly released DVD Good Night, Sleep Right™, sheds light on how being well rested can help you shed weight and feel great.
According to fitness guru and lifestyle expert Christine Fee, millions of sleep-deprived Americans are chronically anxious and zapped, simultaneously wired and tired, or just flat-out fatigued and fat, suffering from their own personal energy -- and weight -- crisis that isn't going to get fixed with caffeine and sugar. The secret to this increasingly common health predicament? Sleep.
More Sleep Means More Energy And Less Weight
SheKnows: There is no doubt the economy has negatively impacted the overall health of Americans, from insomnia to emotional eating. What do you see being the consequences of poor sleep habits?
Christine Fee: The ultimate consequences to poor sleep habits go largely underestimated and far beyond just a ragged appearance -- they trigger higher anxiety, moodiness, a dampened sex life, and an overall lower quality of life. In fact, people report being happier with more sleep than with more income. That says a lot about how much sleep can boost our wellbeing, even in a down economy.
SheKnows: With sleep deprivation being a common complaint among Americans and two-thirds of Americans classified as overweight or obese, can you explain how lack of sleep is associated with weight gain?
Christine Fee: Lack of sleep creates hormonal imbalances which play havoc with your metabolism. Inadequate sleep causes increased hunger, decreased sense of fullness, increased overall appetite. And, if that's not enough to make you gain weight, it causes increased cravings for calorie dense, high carb foods such as sweets, salty snacks and starchy foods.
SheKnows: Since its been established that sleep is associated with weight gain and the inability to lose weight, what exactly happens in the body during sleep that allows women to "sleep the fat off"?
Christine Fee: Sleep can actually boost your body's ability to burn fat. During sleep your body metabolizes carbohydrates efficiently to be used as an energy source. Sleep loss interferes with this metabolic process and leads to fat storage and added pounds.
Exercise And Soothing Scents Promote Sleep
SheKnows: Experts often recommend exercise as a way to promote better sleep. What are your recommendations for exercise to help women better their body, mind and sleep?
Christine Fee: All the Pilates, dance, aerobics, weight training or whatever in the world won't make a huge impact without quality sleep. It's not just lack of exercise and attention to diet that catches up to people. Sleep deprivation is what I find as the most common denominator in those who struggle with looking and feeling their best.
It is a known fact that exercise can improve a woman's body, mind and sleep. I recommend that women include all aspects of fitness in their exercise regimens. This includes cardio/aerobics (walking, running, dancing, swimming, cycling, etc.); strength training with weights, bands, balls, power Yoga and Pilates; and stretching (yoga and Pilates).
SheKnows: How does exercise encourage sleep?
Christine Fee: Exercise increases "deep sleep" by reducing the amount of stress hormones in the body resulting in a lower heart rate, relaxed blood vessels, and lower blood pressure.
SheKnows: Aromatherapy is another popular recommendation for sleep. What are your suggestions for incorporating aromatherapy into a restful sleep routine? Christine Fee: Aromatherapy is a wonderful addition to a restful sleep routine. Lavender has natural calming and relaxation qualities and can be used in the form of a massage oil, bath oil, pillow spray, candle or room diffuser.
The Number One Secret To Shut-Eye?
SheKnows: When you have trouble sleeping, what is your number one secret to getting shut-eye?
Christine Fee: My number one secret to getting a good night's sleep is a 15-minute calming bedtime routine that I have created called Good Night, Sleep Right™. The blend of light stretching, soothing music and aromatherapy oil takes me to another place, free from the stresses of the day.
SheKnows: What was the inspiration for your Good Night, Sleep Right™ DVD?
Christine Fee: My clients were the inspiration for my new sleep DVD. Despite exercise and proper diet, some of them were still having trouble sleeping. One of my clients suggested I bottle my "soothing voice" to help her get to sleep at night. In addition, I also received tremendous encouragement, support and inspiration from my most celebrated client, actress and entrepreneur, Susan Lucci. From there, Good Night, Sleep Right™ was born. Watching Susan cut up the dance floor on Dancing with the Stars was testament to there being no limits to energy and fitness levels. Anything is possible if you know how to address your body's needs 24/7.
For more information on sleep or to purchase Good Night, Sleep Right™, visitChristineFeeWellness.com.
This article originally appeared on First30Days.com.
Are you one of those people not getting a good night's sleep? Are you tired and irritable and having difficulty getting through the day? Well, you are not alone. According to the National Sleep Foundation, 70 million people experience sleep difficulties of some kind. 68-70 % of Americans sleep less than the recommended 8 hours. Working moms, single working women, men, teens, children and even infants are suffering from sleep deprivation, yet only 6% of these people actually seek a doctor's help and only 4% go to a sleep specialist.
Sleep is the foundation and the most crucial component of overall good health. Sleep studies have proven that people who get less than four hours of sleep a night gain weight. Without proper sleep, the balance of the digestive hormones leptin and ghrelin is disturbed which causes an increase in overall appetite, increased hunger and a craving for calorie dense, high carb foods such as sweets and salty snacks.
This is then compounded by a loss of energy and interest in exercising. The vicious cycle continues since lack of vigorous exercise leads to poor sleep quality. Without deep sleep your appearance will deteriorate in other ways (hello fine lines and dark under eye circles), your productivity level will decrease, and your sex drive will decline. You will be at risk for heart disease, diabetes, stroke and depression.
Many people turn to sleep medications instead of making behavioral changes. Sleep medications, even when approved and prescribed by a doctor are not meant to be taken more then four out of seven nights a week. Many individuals develop a dependency on pills, whether physical or psychological.
That is the bad news. The good news is ... you don't have to lose sleep over it! I have created a survival guide for all of you sleepless souls. If your sleep issues are stress related like most sleep issues are, than this is the guide for you!
The ten tips below are ALL NATURAL and require SIMPLE behavioral changes that anyone can do. Follow these rules and you will be on your way to better sleep, weight loss, youthful appearance, renewed energy and even a better sex life!
- Reduce Caffeine- Caffeine stays in your system for up to 12 hours, so if you like to go to bed at 10pm, have your cup of java before 10am.
- Do NOT consume alcohol or nicotine before bed- Alcohol will put you to sleep, but wake you up several hours later after the alcohol has metabolized in your system.
- Always finish vigorous exercise 5 hours before bed. Exercise raises your core body temperature. Its takes up to five hours for the temperature to drop in order to fall asleep.
- Avoid heavy meals before bedtime. Heavy meals may cause heartburn and other digestive issues interfering with a good night's sleep.
- Keep fluids to a minimum after 8PM. This prevents waking up in the middle of the night to go to the bathroom.
- Avoid stress inducing activity prior to sleep- e.g. emails, voicemails, paying the bills or stress inducing television programs such as the news, etc.
- Establish a bedtime routine- separate yourself from the activities of the day to allow your mind and body to prepare for sleep. A secure bedtime routine like you may have had as a child is conducive to sleep.
- Write it down- Put worries, fears, and tomorrow's "To Do" list on paper and out of your head. Keep a notebook by your bed in case you wake up in the middle of the night with things on your mind.
- Create a restful environment in your bedroom- keep your room cool, dark, quiet and clutter-free (no laptops, blackberries, cell phones, etc). If noise is an issue, use a "white" noise maker.
- Utilize Relaxation techniques- light stretching, soothing music, aromatherapy oil, deep breathing, guided imagery, meditation. You can do any one or better yet a combination of these activities to release the stress of the day, relax your mind and prepare your body for sleep. Sleep experts highly recommend these stress relieving techniques because they work and because anyone can do them.
In addition to the above must do tips, other sleep aiding activities include: taking a warm bath before bed, investing in a good mattress and pillow, cozy pajamas, and luxurious sheets.
Give it a try! You owe it to yourself; you have nothing to lose, but pounds and wrinkles!
Sweet Dreams.
For information on my all inclusive Sleep Kit, Good Night, Sleep Right™please visit www.christinefeewellness.com/products.
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