Fall Asleep Faster

    When was the last time you got eight solid hours of sleep?  For many of us that kind of shut-eye is hard to come by especially if you're juggling the demands of work and family.  Recently, I was fortunate enough to sit down with Dr. Dana Simpler of  Mercy Medical Center to learn more about why Americans feel so exhausted.  Living up to her name, Dr. Simpler was quick to provide a simple yet sensible answer:  sleep deprivation.  She tells me although there are a variety of things that can cause fatigue, it's often associated with poor sleep habits. If you constantly feel overwhelmed and exhausted, it's time to examine your sleep habits.  Are you getting the recommended eight hours?  Once in bed, do you have trouble falling asleep?  Is it hard to stay asleep?  If you're tired of feeling tired, check out Dr. Simpler's sleeping tips and give them a try tonight.  Sweet dreams.

1.) Cut Off Caffeine. Don't drink any beverages containing caffeine for at least six hours before you go to sleep.  That means soda, ice tea and coffee. 
2.) Create Quiet Time.  It's important to give yourself an hour of quiet time before you go to bed.  Read, watch television and darken the room to simulate nightfall.
3.) Workout Daily.  Exercising during the day helps promote a natural sense of fatigue.
4.) Remember to Relax.  Start with your toes and think about relaxing all of the muscles in your body.  Slowly go from the toes to the muscles in the feet, then the muscles in the ankles.
5.) Banish Nighttime Beverages.  Cutting off the liquids in the evening will prevent you from making several trips to the bathroom at night.
6.) Count Numbers Not Sheep.  Although counting sheep to help you fall asleep can be effective, try doing numerical equations in your head or counting backwards from 100.
  Dr. Simpler also recommends calcium supplements to stop night-time leg cramps.  If you're interested in the natural sleep hormone melatonin, she advises you to take 3 milligrams.  Over the counter medicines like Advil PM and Tylenol PM are also safe options.  Simpler suggests taking one pill eight hours before you want to wake up.