Now, let me ask you a question. When was the last time you had a good nights sleep? I mean a really restful, wake up refreshed sleep? Yes, I knew it. It seems that we Americans suffer from serious sleep deprivation. We deny ourselves good nights’ sleep and suffer the consequences. Many of us walk around during the day like zombies and many of us take risks driving our cars half awake. Statistics show that more and more auto accidents are due to the driver falling asleep at the wheel. We live in a hurry-up and get it done fast world. Is it safe? Well, of course not. Many of us operate at 50% because we are tired or exhausted. How many times a day do you hear a friend, relative or co-worker complain of being tired? Lots, I’m sure. Not only does the lack of sleep endanger our lives through traffic accidents and poor job performance, but some studies suggest it also contributes to increased susceptibility to ulcers, heart disease, obesity, depression, and a host of other age related ailments. Lack of sleep may contribute to your looking older than you really are—oh my! Can you hear it now? When somebody asks you your age and they guess 10 to 15 years older than you really are, it’s time to get more shut-eye!

And so, what do I recommend for catching up on missed slumber? An International survey of 71 sleep specialists have produced a number of suggestions that could lead to a more restful slumber in la la land. So, here goes:

1. Exercise moderately for 30 minutes a day, but not later than three hours before bedtime.

2. Avoid caffeine, nicotine (that’s smoking) and or alcohol, which depresses sleep, within three to six hours, and cut out heavy meals within three hours of bedtime.

3. Get into a pattern of going to bed at the same time each night. They even suggest this for the weekend (are you listening, partiers?)

4. Put aside work two to three hours before bedtime. This allows you to unwind and relax.

5. Nibble on foods that are rich in tryptophan which is a sleep inducer. Foods like bananas, turkey and peanut butter contain the compound.

6. If you don’t fall asleep within 20 minutes, get out of bed and read for awhile. Reading a 900 page book or more or watching a 3 hour movie really puts me to sleep.

7. Don’t use your bed for watching TV.

8. If you sip warm milk and/or decaffeinated drinks, you raise your body temperature, thus assuring you a better chance of falling asleep.

9. Try not to take a nap when you get home from work or school. Naps reduce your sleep pressure and your ability to drift off when you are ready for a good nights sleep.

10. Clear you head of "worry." Bothersome matters affect your sleep, so try to let go of things that cause you stress.

11. Keep your bedroom dark, quiet, and cool—this really helps. And did you know that wearing socks to bed makes a difference, too? They keep your toes nice and toasty.

12. When you arise in the morning, expose yourself to sunlight. It helps to set your brain’s internal clock to your sleep/ wake schedule.

13. Turn down, or dim the lights in the house two to three hours before bedtime. It sets the sleep mood and the body starts to wind down.

14. Avoid habit-forming sleep drugs. They can become addictive and possibly harmful. I have a friend who insists on taking a sleeping tablet before bed. One day at my house, he fell asleep, and then woke up to take his sleeping pill; then he went back to bed and promptly fell asleep before the pill had any time to start acting. He insists he isn’t hooked.

15. Try a warm bath or shower—a relaxing way to unwind.

16. Yoga and meditation seem to help people with sleep problems. They provide total body relaxation.

17. Nothing is better than a good massage to relax the mind, body, and spirit. (When Nick works me over, all is right with the world, and I drift off to relaxing, restful sleep.)

18. If sleep still eludes you, consider a visit to a sleep specialist. It may be that you suffer sleep apnea.

Okay, what is sleep apnea? Apneas are short disruptions in breathing. Studies report that sleep apnea makes breathing more difficult at night. Scientists believe brain waves change with each breath, not just within the short periods when snoring and short disruptions in breathing occur. Researchers are using a computer program to measure variations in the brain waves in relation to the breathing cycle during sleep. The data is preliminary and they say it could lead to a better understanding of sleep apnea and its consequences, which include sleeplessness in adults and hyperactivity in children.

So this issue, instead of my saying go to the beach, I’m telling you to go to bed and get some zzzzzzzz’s.

Thanks to everyone who made their massage appointments so quickly. The response was overwhelming. Nick was booked full in less than a week. I guess that goes to show you that there is a big need for more good quality masseuses. And to those still interested but unable to book an appointment, Nick will take bookings for April 12-15. Call the gym at 684-0316 to book early. Available times are from noon to 8:00 p.m.