Sleep is one of the most necessary things we need to stay healthy and alert, but it's also one of the most evasive. Multiple factors can affect the amount of sleep we get each night, and how many hours you need depends on everything from your age to your lifestyle. And not getting enough of it can lead to serious problems: Sleep deprivation has been linked to health issues such as obesity and high blood pressure, negative mood and behavior, decreased productivity, and safety issues in the home, on the job, and on the road. For National Sleep Awareness Week, here are five ways to ensure healthy sleeping habits for you and your family, courtesy of the National Sleep Foundation:
1. Find out how much you really need. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health and safety. When we don't get adequate sleep, we accumulate a sleep debt that can be difficult to "pay back" if it becomes too big.
2. Remove technology from the bedroom. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
3. Create a routine. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
4. Exercise. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
5. Avoid alcohol, cigarettes, and heavy meals before bed. Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. It is good to finish eating at least 2-3 hours before bedtime.
If you consistently have trouble sleeping, it's possible you might have a sleeping disorder. Sleep apnea, a disorder is estimated to affect 22 million Americans. If you have sleep apnea, St. Luke's Hospital has a health awareness group, A.W.A.K.E., that meets quarterly in the St. Luke's Hospital Institute for Health Education. Click HERE for more information.
