Making sure we are getting ample rest is one of the single-most important factors in maintaining a positive attitude and lower-stress which in turn increases our ability to challenge life,  care for our selves, and care for others. With today’s hectic pace  many of us aren’t refueling with adequate sleep or quality sleep.

Lack of sleep or lack of quality sleep is not something to take  lightly. When we are tired we lose our ability to operate at our  best which can quickly damage relationships, self-esteem, and job  performance.

Are you getting enough sleep?

Answer these questions based on the last 7 days:

- Do you sleep through your alarm clock (once or more a week)
– Do you use the snooze button to sneak some extra sleep?
– Do you sleep in on weekends or days off?
– Do you wake up feeling non-refreshed?
– Do you find that you are irritable during the day (especially in the afternoon)?
– Do co-workers or family members often ask what is bothering you (they can’t identify an obvious source)?
– Do you have difficulty focusing on a task for over an hour and completing it accurately?
– Do you find yourself making “little” or “silly” mistakes?
– (Mistakes that could have been easily avoided by paying attention to detail.)
– Does the amount of sleep you get each night vary by more than an hour? (Example: 6 hours Monday, 5 hours Tuesday, 8 hours Saturday)
– Would you describe yourself as moody or would your co-workers or family?

Someone who is getting adequate sleep will usually answer less than 2 yes responses. If you marked between 3 and 5, lack of sleep or lack of quality sleep is likely having a negative impact on your life. If you marked 6 or more, lack of sleep or lack of quality sleep cannot be ignored any longer. Not only is it bad for your health and stress level, it is also a risk for hurting your overall performance and relationships.

Notes: If you scored 5 or more, you may want to re-take this quiz each week to monitor your improvement. Also, scores can vary week to week depending on hormones. We shouldn’t seek continual perfect weeks, but we want to make sure that more often than not we are getting our zzzz’s. Aim to be marking 3 or less yes responses 3 out of every 4 weeks.

How much sleep do I need?
That answer varies greatly person-to-person. The best way to uncover your personal sleep quota is to use the above quiz as a guideline. Experiment with different hours of sleep each week. When you find your scores are low, you are likely in the right range for  you. However, prior to monitoring your nightly zzzz’s to determine your optimum level, make sure you have followed the suggestions that follow. By following these suggestions you can avoid having to “oversleep” to compensate for poor habits. As a general rule, 8  hours of sleep should be plenty for a healthy adult.

How to Get a Good Night’s Sleep:
Choose a schedule and stick to it. Choose a time to go to sleep and a time to get up. Maintain this daily, including days where you have the privilege of sleeping in. Sleeping in just 1-2 days a week can throw off your sleep schedule for the entire week. If you lay  down and aren’t sleepy, don’t get out of bed. Read a book or listen to music to relax.

Avoid caffeine: Cut off caffeine (even if you think it doesn’t affect you) at least 6 hours before going to sleep.

Smokers: If you smoke, avoid smoking an hour before going to bed. Smoking can cause restless sleeping.

Health Watch: Our need for sleep is tied to body weight – the more we weigh, the more sleep we need. Snoring, which interferes with solid sleep, can also often be reduced through weight loss and physical activity. Excess weight doesn’t just affect us during the  day, but at night as well. Consider beginning a health regimen to increase energy and improve sleep.

Worried? If your mind is filled with worries, write them out in a journal before going to bed.

Create a Relaxing Routine: A bath or shower before bed, reading a book, listening to calming music or doing some stretching can all help slow down the body and mind for more restfull sleep.

Avoid late night snacking: After dinner, minimize any snacking to very simple and easy-to-digest snacks. If a body is working to digest a lot of food it can hamper the sleep process. Avoid snacks with additives or artificial sweeteners and avoid protein.

Prepare at night: Prepare as much as you can for the day ahead. Set out clothes. Plan you day. Advance preparation helps people relax so they can sleep better.

Activity matters: As our activity increases through this program to 5 days-a-week of 30 minutes activity, you should find your sleep quality improves. Try to avoid exercising right before bed as exercising creates endorphins and energy that will make it hard to
sleep.

Make a sleep-friendly environment: Make the room as dark as possible–use an eye mask if necessary. Use ear plugs to block out sound or use a fan or soft-constant music to mask sounds that can disturb sleep. Turn your clock so you cannot see the time.

But I don’t have enough time to sleep!  If you don’t get ample sleep and score high then you are going to have a lot of extra pressure and problems to deal with. Instead of  spending hours of dealing with stress, why not just use those hours to get the sleep your body needs? When you sacrifice sleep, remember that you aren’t only affecting you–but all of those who interact with you! Need more help on sleep? Check out the National Sleep Foundation at www.sleepfoundation.org

Your Weekly Challenge: How did you score on the sleep test? Based on your answers, what are two changes you can make this week to improve the quality of your sleep?

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Sell Them: Books are easy to sell online as you don’t have to take photographs, etc. www.amazon.com is my favorite source for selling. On Amazon, just look up the book you want to sell. IN the top right hand area you will see where it says, “Have one to sell? Click here.” Follow the instructions and you are up and running in no time. Another source is www.usedbookscentral.com

Swap Them: If you have a group of people in your community, consider forming a local book swap. Or you can try an online book swap such as www.bookins.com or www.americasbookshelf.com

Contribute Them: Most of the time, my books end up at the local library. I bring in several boxes and make the librarians day! This also ensures that many people have the opportunity to enjoy these books. Ask for a “receipt” from the library if you would like to use this as a charitable contribution on your taxes.

Let it Travel: www.bookcrossing.com has come up with a fun idea! When you sign on you get a ready-made label to place on your book and then leave it in a public place. The sticker contains instructions on how whomever picks it up can report it on their thoughts and where the book ended up. The goal is to follow your books as they travel around the world. It is a fun way to see how much impact one kind gesture can have.

Freecycle them: Freecycle allows you to post items you are ready to give away. This is a great way to find and give items. You can learn more and find a group at www.freecycle.org

Support Our Troops: Books for soldiers (www.booksforsoldiers.com) is all about sending care packages for the mind. Soldiers make request and you can send care packages directly to them. There are many areas to interact with our troops we well. The University at Albany keeps a directory of book donation programs worldwide, including tips on how to donate at http://www.albany.edu/~dlafonde/Global/bookdonation.htm

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Go vertical: Store papers using vertical-end tab files or better yet, nine-by-twelve envelopes stored upright in magazine holders. Vertical solutions do not lend to pile creation.

Three-Sided Storage: The standard file folder has always been a mystery to me. Why would someone opt to store important paper for “safekeeping” in something that is open on three sides? Convert to large envelopes, expandable files, or other storage solutions with three-sides sealed to avoid paper overflow.

That was then, this is now: Clearly separate your current paper from your archives. Keep archives in a dark area of your home that is inconvenient. Anything in your archives should be rarely needed and thus not receive prime real estate.

Index everything: On the front of every storage holder (envelope or file) make an index of all the contents for quick reference. This avoids the “big dig” which often leads to strewn papers we opt to put back “someday.”

The one with the most files—loses. Having more files and categories does not make you more organized or more efficient. Having more files and categories gives you a system that is harder to maintain. Create files only as you need them. My rule of thumb: Use one file until I have over a half-inch of paper and then give it its own category.

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HTML clipboardCracks and Crevices: Use paintbrushes and Q-tips for hard to reach cracks and crevices.

Make Cleaning Fun: Transform cleaning from chore to fun with an incentive!  Find a few books on audio that you would like to listen to–reserve listening to them for cleaning time.

Sticky Situations: To remove gum from a surface, press ice against it to harden and then use a buttered knife to loosen.

Invisible Ink: Kids get a bit wild on the last craft project?  Use hairspray to remove magic marker ink from surfaces.

Murphy’s Law:  It isn’t Murphy’s Law you are thinking of!  I’m  talking Murphy’s Oil Soap!  Used most often on wood floors and furniture, this is a great choice for all around cleaning.  It is a natural cleaner that really goes into the crevices and removes direct versus laying a filmy shine on top of a surface as many other cleaners do.  This cleaner has been on the market for 90+ years and I often use it to clean counters, walls, etc

Shine and Sparkle: An old toothbrush and toothpaste work wonders for cleaning jewelry.

Not only for the dishwasher: Dissolve 1/4 cup of dishwasher detergent in a gallon of very hot water.  Let cool a bit so you can handle.  Use on refrigerators, stoves, walls, floors, glass-you can use this solution on just about anything!  Test a small area first if in doubt.  Wipe   with a dry cloth after cleaning.

Leave film in your camera, not on your dishes: Run a cup of white vinegar through a full cycle in an empty dishwasher to remove excess film.

Spotted sinks: To clean light stains from a sink, rub with a fresh cut lemon; for rust stains and darker stains create a paste from borax and lemon juice and scrub stain.

Sponge Sterilization: To sterilize your kitchen sponge heat it in the microwave for 30-60 seconds. (Make sure to keep an eye on it!)

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