Are you Sleeping??

Research in the area of sleep has determined that as many as two-thirds of Americans lack enough sleep. Over time the lack of sleep can lead to stress, depression and mental and physical exhaustion. We know that when we are not well rested we do not perform at our best. Most adults need seven to eight hours of sleep each night. Some people may need as few as five hours or as many as 10 hours of sleep each day. Children need even more sleep per day. Both children and adults can use naps to get the total number of hours of rest they need. The focus here is on ways that adults can meet their need for rest.

Lack of sleep can be caused by many factors. Some are within our control while others are beyond our control. Life changes such as moving, taking a new job or assignment at work, going on vacation, marriage and pregnancy, cause us to worry rather than sleep when we go to bed. Parents of young children know that until the children sleep soundly through the night, the parents will not be able to sleep either. As we age our sleep habits can change causing less restful sleep. Some medications may alter sleep patterns. Depression can also lead to sleep rhythms being disturbed. Medical providers should be consulted when sleep problems begin to interfere with functions of daily living for anyone.

Is your sleep account overdrawn? Consider your sleep habits. Your body has a regular rhythm. Your body and your brain will tell you when they need rest. Use this information to set a regular going to bed time and a regular getting up time. Maintaining this simple routine will help to supply your body with the energy it needs every day. Sleep cannot be stored. Bodies need rest on a regular basis.

Most people find that the conditions of the room are important to sleeping well. Usually people want the room dark, cool and quiet. Window coverings, fans and noise blockers can be used to achieve these requirements when needed.

Some people use a nap to get the extra sleep they need. Experts in the field of sleep suggest limiting an adult nap to less than 45 minutes and taking it before 4:00 p.m., to ensure that you can also get a full nights’ sleep.

Watch what you eat and drink in the evening. High protein, caffeine, and high sugar foods can keep you awake. Liquids can cause you to have to get up in the night.

Exercise earlier in the day can help you rest better at night. Generally people find that they need to complete the exercise 3 to 6 hours before trying to go to sleep.

Avoid excitement before bedtime. This is not the time to begin thinking about the big project at work or open the statement from your stock broker. Instead, try reading, taking a warm bath or shower, or adopting some other routine to help you relax before bedtime.

When traveling, try to keep your normal eating and sleeping routine. You may find it easier to adjust to a different time zone by adapting your sleeping times before you leave home to be the same as your destination. Some people plan for a day of rest after a long trip to give their bodies time to adjust to the changes.

Feeling well rested is the reward for good sleep habits. All work, whether at home or on the job, is easier when a person is rested. Are you getting enough sleep? If these suggestions do not help to improve your quality of sleep, it may be time to schedule an appointment with your family doctor to examine other options for getting the rest you need.

Source: National Sleep Foundation, http://www.sleepfoundation.org/

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