(CARLSBAD, CA) – Having trouble getting started in the morning? Feeling like you just can’t get a good night’s sleep? If so, you’re not alone. Millions of women complain of fatigue and sleep deprivation at an increasing rate each year.
Women complain of exhaustion nearly four times more than men. According to the National Sleep Foundation, women sleep an average of 6 hours and 40 minutes per night, whereas just one century ago, we dozed for more than nine hours every night. No wonder we’re so tired!
Lack of sleep affects your ability to think coherently. But, that’s not all. Sleep deprivation inhibits your exercise and nutritional efforts as well. When you lack sufficient sleep, your body produces less leptin, a hormone that tells you to stop eating, and more ghrelin, a hormone that signals you to eat. Moreover, research at Stanford University and Cornell University documents that getting 9-10 hours of sleep per night allows you to perform physical tasks more proficiently and recover from rigorous fitness training more quickly.
Not getting enough Zzzs? Take a look at the list below to see what may be the culprit for your sleepless nights.
Check Your Meds – Many over-the-counter and prescription medications can leave you feeling listless and fatigued. Check with your doctor about the side effects of medications that you are currently taking and ask about alternatives.
Vitamin Deficiency – If you’re lacking key vitamins, such as B12 or D, then you may struggle with excess fatigue. A simple blood test can check your levels, and a multivitamin or specialized supplement can get you back on track.
Start Grazing – If you skip meals at lunchtime, only to gorge on a big dinner at night, then the blood flow increases to your digestive system, acting as a stimulant. It’s best to graze throughout the day, nourishing your body with good foods, so that you maintain a steady hormonal balance.
Get Moving – Exercise exhausts your muscles, allowing you to sleep more deeply at night. Jazzercise Founder and CEO Judi Sheppard Missett recommends exercising at least two to three hours before bedtime, so that your endorphins have time to calm down before you crawl into bed.
Set a Routine – Go to bed at the same time every night. Your body craves consistency, so a regular sleep pattern will not only increase the number of hours you sleep, but will also improve the quality of your sleep.
Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 7,500 instructors teaching 32,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.