Recent research indicates that sleep is very important for our overall health and wellbeing. One in three people don’t get enough sleep, and one in ten people have chronic insomnia. Lack of sleep is associated with an increased risk for obesity, heart disease, diabetes and depression. It also increases the risk of motor vehicle and workplace accidents.
Most adults need between 7 and 9 hours of sleep each night, and when the quality of sleep is good, they will feel rested the next day. For those who feel sleepy during the day, a review of the following tips for better sleep is worthwhile, and for a few, a medical evaluation may be needed. If you snore, get a sleep study and see if you have sleep apnea (it’s very likely you do). Fixing your sleep problems is the first (and most important) step to better health.
Tips for better sleep:
- Establish a regular routine – go to bed and get up at the same time each day
- Ensure your bedroom is quiet and dark, and at a comfortable temperature
- Don’t use electronics while in bed
- Don’t drink alcohol or caffeinated drinks within four to six hours of bedtime
- A warm shower or bath before bed can help promote restful sleep
- Write down any tasks or concerns that may keep you awake at night – this decreases the likelihood that you will worry about them through the night
If you are taking medications, these may affect your sleep – some may have a stimulant effect and others cause drowsiness. These should be reviewed with your doctor if you have difficulty sleeping. If your partner says that while sleeping you stop breathing for 30 seconds or longer or that you wake up gasping, you may have sleep apnea and you should see your physician.
Avoid taking sleep medications, spend your money on the book at the link below instead and follow what it says. You will feel better if you do!
For some great information on sleep, the following resource is useful: