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May is Better Sleep Month
 Sleep.
We all need it; we all probably want more of it; but, most of us are probably
not getting the amount we need. While most people recognize that eating
a healthy diet and getting exercise are essential to good health, many
Americans ignore the importance of a good nights sleep. But you shouldn't
ignore this essential part of your day. It affects all aspects of your
day - from how you feel, to your relationships, productivity, and ultimately,
your quality of life. To top that off, new studies have linked lack of
sleep to weight problems. These studies show that people who consistently
don't get enough sleep are 73 percent more likely to be obese.
So how much is enough?
The average adult requires 7-8 hours of sleep per night to be properly
rested, but this number can differ from person to person. Some people
may need up to 10 hours per night to feel refreshed, while some people
need much less. It's a safe bet that if it is a struggle to get out of
bed every morning, you feel yourself dozing off during the day, or you
use your weekends to "catch up" on sleep, you are probably not meeting
your personal sleep requirement.
Keep a sleep journal
If you aren't sure how much sleep you need, keep a journal for a couple
weeks. Record what time you went to bed, when you woke up, how many hours
you slept and how you felt during the day (wide awake, slightly sleepy,
very sleepy/fighting to stay awake). Note how much sleep you need to feel
wide awake.
Quality as well as quantity
Make the most out of your sleep by creating a restful sleep environment.
There are five main factors that can affect the quality of your sleep
environment:
- Mattress and Foundation: Be sure your mattress and foundation meet
your needs for both comfort and support. If you sleep with a partner
(or pet) make sure your mattress is big enough to give both of you enough
space to move easily. You will spend 33% of your life in bed, more than
on any other piece of furniture in your home.
- Pillow: Your pillow should give you the right cushioning to position
your head and neck properly. It should hold your head in the same position
to your shoulders and spine as if you were standing with correct posture.
The amount of support you need will depend on the position you sleep
in (back, side, stomach) as well as personal preference.
- Light: Light is one of the body's most powerful time cues. The rising
sun can wake up the brain long before the alarm goes off. A dark room
is the most conducive for sleep - day or night. Make sure your window
coverings are heavy enough to block out light from outside, especially
if you are a shift worker and need to sleep during the day.
- Noise: Sudden, loud noises can disrupt sleep. Steady, low sounds,
such as the whir of an air conditioner or fan, are soothing because
they help block distracting noises.
- Temperature: The ideal bedroom temperature is 60 to 65 degrees Fahrenheit
(16 to 18 degrees Celsius). A room that is too warm or too cool can
disrupt comfortable sleep.
Preparing for a good night's sleep
Now that you have created a dark, quiet comfortable, and cool sleep sanctuary,
follow these steps to ensure that your body is ready to go to bed when
you are:
- Go to bed and wake up at the same time every day, including weekends.
This will keep your biological clock in sync.
- Establish a regular, relaxing bedtime routine such as soaking in a
hot bath or tub and then reading a book or listening to soothing music.
A routine cues the body to settle down at night.
- Use your bedroom only for sleep or sex. It is best to take work materials,
computers and televisions out of the sleeping environment.
- Finish eating at least two to three hours before your regular bedtime.
- Exercise regularly. It is best to complete your workout at least a
few hours before bedtime.
- Avoid nicotine (e.g. cigarettes, tobacco products). Used close to
bedtime, it can lead to poor sleep.
- Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to
bedtime. It can keep you awake.
- Avoid alcohol close to bedtime. It can lead to disrupted sleep later.
Stress and sleep
According to the second annual Better Sleep Council Stress Survey conducted
in May 2003, 66% of Americans are losing sleep due to stress. These stresses
stem from family issues (22%), job related concerns (15%), finances (13%)
and current events (5%). While losing a night's sleep to stress probably
won't affect performance, losing multiple nights in a row will affect
productivity. And this can create a vicious cycle, because a poor night's
sleep can result in higher stress levels - I can't sleep because I am
stressed and I am stressed because I can't sleep. While you probably can't
eliminate stress in your life, there are some things you can do to try
to stop stress from getting in the way of your sleep.
- Unwind early in the evening so that worries and distractions don't
keep you from getting a good night's sleep.
- Use stress reducing exercises such as yoga or meditation.
- Keep a pen and paper by your nightstand. When your mind starts whirling,
make a list of all the things you need to do or all of the thoughts
you are having. When you are finished writing, give yourself permission
to relax and sleep. You will need all of your energy to tackle these
tasks in the morning.
Kids and sleep
Kids need at least nine hours of sleep each night to be star students.
To help make sure your kids get the sleep they need, make sure your child's
bedroom is conducive to a good night's sleep - your child's room should
be cool, quiet and dark and he or she should be sleeping on a comfortable,
supportive mattress. Be sure your children have enough space to move around
comfortably as they grow. Your child's first "big girl" or "big boy" bed
may not provide enough space or comfort for your adolescent. For more
information on kids and sleep, check out the
NHLBI Garfield Star Sleeper Campaign.
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