Powerful Aging Tip #4

Sleep: the fundamental way we rejuvenate ourselves.

Sleep is a lifesaver, especially as we age. It is during sleep that the body repairs itself and the mind resolves issues left over from the day’s activities.

So, how much sleep is enough? We’ve been told 7 to 8 hours a night is necessary, but one size doesn’t fit all. How do you know if you are getting the right amount for you?

There are several ways:

1. Do you feel rested and refreshed when you get out of bed in the morning?
2. Are you able to stay awake later in the day while reading a book or watching TV?
3. Do you feel sleepy when driving during the day?

If you answered "no" to any of these questions, here are some suggestions to help you get the sleep you need.

• Establish a routine sleep schedule.
• Avoid using the bed for activities other than sleep or intimacy.
• Avoid substances that disturb sleep, such as caffeine and alcohol.
• Take a 20-minute power nap during the day. Do it no later than 3 p.m. While this seems counter-intuitive, it really helps rejuvenate you for the rest of the day and helps you stay awake in the evening. I use a wonderful software program on my iPod called Pzziz, accessed here bit.ly/JnFBH It uses NLP and hypnosis to put me in a restorative sleep and wakes me up in 20 minutes rested and ready to take on the world again.
• Develop pre-sleep rituals that help you relax, such as a warm bath, a light snack or a few minutes of reading.
• Bedtime is a time to relax, not replay the stresses of the day. Leave worries behind.
• Keep your bedroom dark, quiet and a little cool.
• If you can't fall asleep, leave the bedroom and do a quiet activity. Go back to bed only when you're tired.

For the best sleep, no TV or computer right before going to bed. Try reading a book until your eyes feel heavy, your comprehension drops and you start to nod off.

If your mind races, take a deep breath through your nose to a count of 6, hold briefly and exhale through your mouth for a count of 4. Repeat until you fall asleep.