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GETTING
A GOOD NIGHT’S SLEEP
March 2006
Do you have trouble falling asleep at night and find yourself tossing
and turning? Have you wondered if this is normal? Well, having difficulty
sleeping as we age is common, but not necessarily healthy. The body rhythms
that control our sleep and wake cycle shift a bit. This causes us to feel
sleepy earlier in the evening, but also urges our bodies to wake up earlier
in the morning. It is important to know how to get a good night’s
sleep to maintain good health. Let’s explore some possibilities...
The National Sleep Foundation recommends that adults get 8 hours of sleep
nightly on a regular basis. Although some people may require a little
less or a little more, chronic sleep deprivation may increase the risk
for developing certain
diseases and impair our memory. Some experts say that the body heals and
repairs damaged cells when it sleeps. Over a long period of time, the
lack of sleep keeps the body from recovering and possibly pushing it into
various disease states.
WHAT
ARE THE HEALTH RISKS?
Coming up short on sleep may increase your risk of obesity, heart disease,
and a weak immune system. A reputable Harvard study found that women who
regularly slept 6 hours or less per night had a greater risk for a heart
attack than those who slept 8 hours. Another study showed that a sleep
deprivation of 3-4 hours over a few days caused metabolism changes that
were similar to pre-diabetes. A shortage of good sleep also reduces immune
function, lowering your defenses against illnesses.
LESS
SHEEP AND MORE SLEEP
WHATEVER THE REASON FOR NOT GETTING ENOUGH ZZZ’S, THESE TIPS MAY
BE HELPFUL IN CURING YOUR RESTLESS NIGHTS.
• Create
a Restful Sleep Environment and Minimize Stress: Adjust your
bedroom’s temperature, take a warm bath, consider a new pillow or
mattress, purchase window shades or wear an eye mask.
• Establish a Regular Sleep Schedule: Try to go
to bed and wake up the same time every day.
• Eat Only Lightly Before Bed: If you must eat
before bedtime try to have only a light snack. Don’t go to bed with
a growling stomach, but eating too much can disrupt your sleep, especially
if you suffer from heartburn or have a hiatal hernia.
• Maintain a Healthy Weight: Excess body weight
can stress the respiratory system. Overweight people are more prone to
sleep apnea. This is a condition characterized by loud snoring and brief
interruptions in breathing during sleep.
• Be Physically Active: Regular exercise can help
your body fatigue properly, but finish at least 3 hours before going to
bed. Remember to check with your physician before beginning an exercise
program.
• Medical Conditions: Including frequent nighttime
urination, restless leg syndrome, chronic pain and untreated depression
can result in insomnia. Treating these conditions as well as high blood
pressure and heart disease may help reduce insomnia.
• Reduce or Avoid Caffeine & Alcohol: Both
of these beverages will disrupt sleep.
• Check Your Medications: Some medications may
interrupt sleep. Talk to your doctor about the medications you are taking
and if necessary, ask about supplements or medications that may help.
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shortage of good sleep also reduces immune function, lowering
your defenses against illnesses.
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