2 Steps to Sleep Better

Before Thomas Edison invented the light bulb, the average American was sleeping 10 hours per night. Today, the national sleep foundation reports that the average time people spend in bed to sleep is 6 hours and 55 minutes -- with 6 hours and 40 minutes spent actually sleeping. They recommend getting at least 7 to 9 hours of sleep each night. Approximately 70 million Americans are sprouting up with sleep problems from insomnia, hypersomnia, sleep apnea, narcolepsy, to restless leg syndrome and a majority of these are left undiagnosed and untreated.

1. No technology after 9pm. Our minds need to rest and when we are overconnected to technology it keeps the mind buzzing.

2. Body Scan-which is a way of progressively moving our attention from our toes to our head. Trying to relax each area of the body and paying attention to tension held in certian areas (shoulders, jaw, neck ect..)

Insomnia

Insominia is proving to be more serious than we once thought. Two new studies suggest that insomnia may have harmful affects on both the body and mind, including a rise in blood pressure and an increased risk of suicidal thoughts and behavior. People with long-term insomnia (a year or longer) and a short sleep time (less than five hours a night) were five times as likely to have high blood pressure as people without insomnia who slept six or more hours per night.

Researchers have found that people with sleep problems -- such as difficulty falling asleep or maintaining sleep, or early-morning awakening -- nearly every night were about twice as likely to report suicidal thoughts, suicide planning, or an actual suicide attempt as those with no sleep problems.

One in three adults experience insomnia at some point, according to the U.S. Department of Health and Human Services. In addition to difficulty falling or staying asleep, the symptoms can include not feeling well-rested the next day, tension headaches, and worrying about sleep. A lack of sufficient sleep is associated with a slower reaction time and poor job performance, and, in the long term, an increased risk of diabetes, obesity, and poor immune system function.

Women are twice as likely to experience insomnia then men, which may be due to hormonal shifts during menstruation. Other risk factors for insomnia include age (being older than 60) and mental-health disorders like anxiety, depression, and stress.

Prescription sleeping pills such as Ambien and Lunesta can be prescribed for sleepless nights, but do not treat the underlying cause of insomnia.

If you suffer from insomnia here are some ways you can better prepare your body for sleep.