by Janet Hughes

Created on: March 26, 2009   Last Updated: September 09, 2009

Many factors influence our overall health and fitness. In North America, we tend to focus on the two most obvious, food and exercise. But many other aspects of our lives must be considered as well if optimal health is to be achieved. Hydration, supplementation, stress levels, social networks and support, and one of the most over looked sleep, all come into play.

If you are working towards better health, it is important that you get enough sleep each night. For the average adult, experts estimate the required amount to be 7 to 9 hours per night. However the quality of that sleep is just as important as the quantity. Just because you are in bed for 8 hours each night does not mean you have acquired 8 hours of restful, deep sleep, and that is really the key to health and longevity.

Deep, restful sleep is when the human body does its repair work. Exercised tissue is repaired, cells are renewed in all areas of the body (both internally and externally), nutrients are assimilated, organs are detoxed, and the list goes on. Sleep is the general catch up time for the body. Without adequate time each night for these processes to occur the body slowly begins to break down. Our skin ages, our joints feel stiff, we suffer from nutrient deficiencies, and toxins build up.

So what can you do to help improve your sleep patterns and therefore your health? A few simple tricks are all it takes to start reaping the benefits of restful sleep.

First, consider your sleep environment. Ensure that you have a comfortable sleeping surface and pillow that are supportive and the right firmness for your body. Have a variety of bedding options available to ensure that you are at a comfortable temperature each night. Layering bed clothing and blankets offers options even in the middle of the night without much disruption. Sleep in a dark room; cover windows to block ambient city lighting; set alarm clocks across the room and dim the display if possible. And finally, limit noise.

Once you have set up your sleeping area to assist in restful sleep, next develop a sleep preparation routine. This helps to signal the body that it is time to quiet down for the day and begin the repair process. The details of the routine are individual specific and should help to create a feeling of peace and relaxation. A few things to stay away from include: Limit moderate to vigorous exercise two hours prior to sleep. Too much activity will rev up the body rather than relax it. Avoid watching television, which stimulates

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