What’s the Fuss About? I Catch Enough ZZZZZs!

Really! Do you know why you need sleep? Sleep is as important as good nutrition and exercise for quality health, mental and emotional function, and safety. Sleep researchers have found people with chronic insomnia are more likely to develop several kinds of psychiatric problems and more likely to use healthcare services. People who have sleep apnea, a common sleep disorder, are likely to have high blood pressure and feel sleepy during the day.

Lack of adequate sleep is linked to lower productivity and mood changes. Sleep deprivation contributes to:

• Difficulty focusing and concentrating;
• Handling minor irritations;
• Accomplishing daily tasks without error;
• Impaired ability to perform tasks involving memory, learning and logical reasoning;
• Absenteeism at work;
• A greater likelihood of taking short naps at work – lost productivity due to sleepiness is estimated to cost the national economy $100 billion annually;
• The National Highway Safety Administration estimates more than 100,000 crashes each year are fatigue-related. This is a particular concern for drivers 25 and younger.

All Sleep Is Not the Same

Normal sleepers alternate between Rapid Eye Movement (REM) sleep and non-REM sleep. REM sleep is the deepest sleep period, when you dream, and experience a high level of mental and physical activity. During REM sleep, your heart rate, blood pressure and breathing are similar to that when you are awake. A balance of non-REM sleep and REM sleep results in awaking, feeling restored and well-rested.

Good Sleep Hygiene

• Set a fixed sleep period of eight hours, and stick with that sleep period weekdays and weekends.
• Make your sleep environment inviting – comfortable, dark and quiet. Don’t use your bed for anything but sleep and sex.
• Don’t nap during the day – you will have difficulty sticking to your sleep regimen at night.
• Avoid caffeine, nicotine and alcohol in the evening – they are all stimulants and can prevent you from getting a good night’s sleep.
• Exercise regularly, but do so at least three hours before bedtime, so your body has a chance to cool down.
• Establish a regular, relaxing routine that lets you unwind and prepare for sleep.
• If you can’t sleep after 30 minutes, get up and listen to soothing music or read until you feel sleepy.

When to Ask for Help

If sleep problems persist for more than a week, or interfere with your daily function, talk to your family physician about your sleep experiences. Keeping a week’s diary of your sleep habits, and how much sleep you are getting can be helpful in examining sleep problems. Your diary should include:

• The date, and the time you went to bed and the time you woke up.
• Did you wake up during the night? Were you able to get back to sleep?
• What was the sleep environment like?
• What activities did you do three hours prior to bedtime?
• Was it difficult to get up? Did you feel sleepy during the day? What time of day and for how long?
• Are there any physical or emotional stresses that might be affecting your ability to sleep?

Credit: www.sleepfoundation.org