Good Sleep Hygiene - Tips For Improving Your Sleep Habits
WHY DO WE NEED SLEEP?
Sleep is not a time when we shut down and do nothing. Our brains and internal organs are very active during sleep. It is a time for vital body functions, such as cell growth and repair, and hormone release and rebalancing.
Researchers are just beginning to understand the many ways sleep affects our physical and mental health. Studies reveal that we learn and remember better when we are well rested. Researchers have also discovered that being well rested improves the bodys response to infection. Sleep reduces heart rate and blood pressure by about 10%. Sleep even affects our blood sugar levels and appetite.
Unfortunately, many people suffer from poor sleep hygiene which can lead to insomnia and other sleep health disorders. To develop good sleep hygiene, it is important to understand how your daily habits can keep you from getting the full nights sleep you need.
HOW MUCH SLEEP DO I NEED?
Most adults need between 7 to 9 hours of sleep each night, although some people seem to need as few as 5 hours and other people need as many as 10 hours. Teenagers and older children typically need about 9 hours of sleep, young children need between 10 and 12 hours, and infants need 16 to 18 hours of sleep every day. While older people may report more difficulty sleeping, they still typically need 7 to 9 hours of sleep each night.
When people do not get enough sleep, they create a sleep debt, which, like other types of debt, has to be paid off eventually. We may think that our bodies can adjust to less sleep, but in reality we become sleep-deprived. Without enough sleep, physical and mental functions become impaired. We become slow to react and make decisions, and we are more likely to get sick. People who chronically suffer from a lack of sleep are at greater risk of developing depression.
DO I HAVE A SLEEP DISORDER?
As many as 70 million Americans may have chronic sleep loss or a sleep disorder. You should talk to your doctor if you dont sleep well or are often tired during the day for more than a few weeksespecially if you are so tired that you cannot function normally. Many safe and effective treatments are available.
The Most Common Sleep Disorders
Insomnia: Trouble falling asleep or staying asleep on a regular basis with no apparent cause; un-refreshed sleep despite ample opportunity to sleep
Sleep apnea: Common sleep disorder in which people stop breathing for brief periods throughout the night; the most common symptoms are loud snoring, choking or gasping during sleep, and excessive daytime sleepiness
Restless legs syndrome (RLS): Common disorder in which unpleasant feelings in the legs (and sometimes arms) cause an almost irresistible urge to move the limbs; symptoms make it difficult to fall asleep and stay asleep
Narcolepsy: Excessive daytime sleepiness with muscle weakness and/or falling asleep at inappropriate times and places; some people also experience sleep paralysis (temporary inability to move when falling asleep or waking) and vivid, often frightening dreams
Tips to Help You Sleep
Good sleep hygiene habits to help all people sleep
Develop a regular sleep scheduletry to go to sleep and wake up at the same time, even on weekends
Create a good sleeping environment that is dark, quiet, cool, and free of distractions
If light bothers you, wear an eye mask and cover the windows
To drown out noise, run a fan or a white noise machine, or use earplugs
Keep the temperature cool to help signal the body that it is time to sleep
Turn the alarm clock away from the bed if it is a distraction
Find a way to relax before going to bedafter you relax in a hot bath, your body temperature drops, signaling your body that it is time to sleep
Develop a bedtime routinetry to do the same things every night before going to sleep so your body will make the connection between these things (such as a hot bath and reading for 10 minutes) and sleep
If you consume caffeine, do so early in the day and try to minimize the amountcaffeine is a stimulant and may disrupt sleep when taken within 4 to 6 hours of bedtime
Avoid drinking alcohol before bedwhile it may help you relax and fall asleep, it causes disrupted, often restless sleep
Avoid nicotine, especially near bedtime and upon night awakeningsnicotine is a stimulant and the many dangers of smoking include the risk of falling asleep with a lit cigarette
Avoid eating and drinking too much late in the evening large meals can interfere with sleep and may cause discomfort and heartburn (the backflow of acid and food from the stomach into the esophagus); too much drinking right before bed may result in nighttime trips to the bathroom
Try to limit napping during the day, especially after 3 PM, as it may make you less sleepy at night
Try to get natural sunlight for at least 30 minutes each day; if you have trouble falling asleep, an hour of exposure in the morning can help regulate your daily sleep pattern
Try to exercise 20 to 30 minutes every day at least 3 hours before bedtimelate afternoon exercise may deepen sleep; however, vigorous exercise too close to bedtime may interfere with sleep
If you have trouble sleeping
A light snack before bed, such as warm milk and a few crackers, may help you sleep
Avoid worrying about things, especially sleep, and dont lie awake in bedgive yourself about 15 minutes to fall asleep; if you are not drowsy, get out of bed and do something relaxing until you are tired
Use your bedroom only for sleeping and sexdont read or watch TV in bed, or eat or talk on the phone in bed
Take an effective pain reliever if pain from conditions (e.g., arthritis or back problems) interferes with your sleep
If you regularly take medications, check with your doctor to make sure they are not interfering with your sleep; check over-the-counter medications to make sure they do not contain caffeine or other stimulants, such as pseudoephedrine
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About SleepHealthU
SleepHealthU provides healthcare professionals with the most reliable and up-to-date information and continuing medical education (CME) materials related to sleep health, insomnia and related disorders. The SleepHealthU website is an online resource for a broad medical audience including physicians, nurses, pharmacists, and other healthcare professionals who require a timely source of information relevant to their patients and practice. Please visit http://www.sleephealthu.com/ for more information on our Virtual University programs, patient assessment tools and practice guidelines.
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