I recently posted my list of the Top 10 Habits to Get Healthy Value for Your Time. In this next series of posts, I'll talk about each habit in more detail.

Habit #1: Get enough sleep.

Why is sleep important?

Most of us get enough sleep to function, but fall short of getting as much sleep as our bodies really need. Consequences of inadequate sleep can include the obvious, like daytime sleepiness and falling asleep while driving, and can also be more subtle, like chronic low energy, difficulty focusing, and low mood. There are health consequences of inadequate sleep, too: lack of sleep may contribute to insulin resistance and diabetes and is correlated with weight gain, depression, and decreased immune system function. When we sleep well, we have more energy, handle stress better, and can be more focused and productive.

How do I know if I'm getting enough sleep?

Most adults need between 7 and 9 hours of sleep per night. One simple test: do you rely on an alarm clock to get you out of bed in the morning? If so, you probably need more sleep than you're getting. I think that most of us know that we'd feel better with more sleep, we just don't really admit it to ourselves.

How can I get more sleep?

First, look at whether you have a problem with quantity (amount of time spent asleep) or quality (frequent wakings, not sleeping soundly) of sleep. I'm focusing today on the issue of quantity. If you think that you may have a more serious sleep problem with symptoms such as insomnia or frequent night wakings, please start by talking with your doctor, as sleep disorders are beyond the scope of this article.

Many of us with busy lives just stay up too late "doing." Then once we go to bed, our minds are still racing, and we are awake even longer. And then we rely on the alarm clock and a great big cup of coffee to get us going 5 hours later.

The solution in this case has two parts. First, allow yourself more time to sleep. Most of us do this by going to bed earlier rather than by getting up later, but it's more important to have a consistent bedtime and wake time that work for you and less important exactly what those times are. Second, allow yourself some relaxing transition time between a busy evening and bedtime so that you will be ready and able to sleep. This transition time may look very different for each person but, for most, will consist of a predictable routine involving activities that are relaxing rather than stimulating.

How can I possibly make time for more sleep?

This is the big question. How can you possibly go to bed earlier when there's so much to do? Especially when we have young children, many of us want to prolong that time between the kids' bedtime and our bedtime. It may feel like our only chance to read our email, clean the kitchen, spend time with our partner, or sit down and read a book.

What I'm suggesting is a leap of faith: that if you give up some of that "free" time in the evening and get more sleep, you will be more focused and productive during the day and you will be able to do your work more efficiently, so that you can essentially gain back the extra time you spent sleeping.

Are you willing to try it out? Will you commit to going to bed 30 minutes earlier for at least a week and observing the results?If that doesn't work for you, what other strategies can you try to get more sleep?

Visit me on the web at www.promotehealthconsulting.com! All new subscribers to my newsletter during July will be entered into a drawing for a copy of Animal, Vegetable, Miracle: A Year of Food Life, by Barbara Kingsolver.