Posts Tagged ‘better sleep’

Sleep Solutions

October 31, 2016

Most adults need somewhere between seven and nine hours of sleep each night. We spend about a third of our lives asleep, but most people know very little about it, even though it’s as important as food and water.

It’s estimated that sleep disorders affect more than 70 million Americans. When you get less sleep than needed, you fall into “sleep debt.” If the debt becomes too high, then physical problems and daytime drowsiness can occur.

THREE KEY INGREDIENTS

Three key ingredients to good sleep are temperature, light, and sound. A hot bath or shower raises your temperature then rapidly lowers it to help you relax. If the room is cool, you’re likely to get better sleep. To control light, consider dimming the light an hour or two before you go to sleep. Don’t look at computer or TV screens right before bed, so the hormone melatonin can flow. If your neighborhood is noisy, consider wearing earplugs to keep the sound out.

SLEEP TIPS

  • Be consistent – If you can go to sleep and wake up at the same time, even on the weekends, you’ll sleep better.
  • Create a routine – You can train your body to recognize when it’s time to sleep if you stay consistent with habits. Maybe read a book. or take a warm shower. Perhaps lay out your clothes for the next day.
  • Get up if you can’t fall asleep – If after 15 minutes you don’t fall asleep, get up and do something rather than worry. Consider reading a book or listening to soft music.
  • Limit your naps – It might feel good to snooze for an hour in the afternoon, but anything over half an hour might keep you up at night.
  • Consult a professional – If you need to get more info or guidance on your sleep habits, talk to your primary care physician.

Getting a Good Night’s Sleep

May 24, 2016

Getting a full night’s sleep may seem like a luxury, but it’s important to your overall health. Sleep serves a critical role when it comes to your health and well-being – similar to eating, drinking and breathing. Most adults need 7-9 hours of sleep a night in order to feel rested and have the positive benefits associated with a full night’s sleep. When rested, we’re more alert, energetic, happier, and better able to function the next day. The benefits of good sleep also include improvements in short-term memory, productivity, sensitivity to pain, and the functioning of your immune system.

Tips for Better Sleep

If you have trouble falling asleep, there are a few tricks you can try to help you get the sleep your body needs.

  1. Set a regular sleep schedule and routine. Try to go to sleep and wake up at the same time each day, even on weekends. Having a bedtime routine lets your body know it’s time to go to sleep. Part of your routine may include taking a warm bath or shower, reading a book, listening to calming music, or dimming the lights.
  2. Limit naps to 20-30 minutes. If you nap, keep it early in the day. Napping late in the afternoon can make it harder to fall asleep at night.
  3. Avoid alcohol, nicotine, and caffeine. Caffeine from food or drinks can disrupt sleep. Nicotine is a stimulant, which makes it more difficult to fall asleep. And alcohol might help you fall asleep, but it will be restless sleep and you’re more likely to wake in the night.
  4. Take any medications that are stimulants in the morning. You can also ask your doctor to switch you to a non-stimulating alternative. Any drugs that make you drowsy should be taken in the evening.
  5. Avoid heavy meals before bed.  These can make you feel uncomfortable and keep you awake at night. However, if you feel too hungry to sleep, have a light snack.
  6. Avoid intense exercise within three hours of bedtime. It may make you too energized to fall asleep. Regular exercise earlier in the day, however, will help you sleep better.
  7. Keep a worry journal. Before you get in bed, write down any worries or pressing thoughts you have that may keep you up. Have a notepad and pen next to the bed and if something pops into your head, write it down. Then try not to think about these worries or thoughts until the morning.
  8. Limit liquids. If you wake up often to use the rest room, cut down on how much you drink late in the day.
  9. Have an environment conducive to sleep. For most people, this is a space that is dark, cool, quiet, and comfortable. Consider using room darkening shades, ear plugs, eye masks, or a fan to make your sleeping space right for you.
  10. Avoid plots that may get your adrenaline going before bed. Whether it’s a movie, TV show, or book, you don’t want your heart to be racing before bed. Instead, you should feel calm and relaxed when you’re ready to fall asleep.

If you still don’t feel well rested in the morning after trying the tips listed, make an appointment with your doctor. There may be an underlying cause that needs to be properly diagnosed. Your doctor can help you treat the problem or refer you to a sleep specialist.