Health Bites: Better sleep = better health

Sleep is integrally related to overall health and well-being. Yet, many people don't get the recommended seven to nine hours of sleep each night.

About 20 percent of Americans receive less than six hours of sleep on weeknights, according to a recent poll by the National Sleep Foundation. On weekends or non-workdays, 13 percent of respondents reported less than six hours of sleep. More than one in 10 people reported “rarely or never” getting a good night’s rest.

What is even more interesting to note is that 23 percent of respondents believed they needed less than six hours of sleep each night to function.

This is simply not true. Sleep -- and not just a few minutes here and there – but real, quality rest is integrally related to every aspect of life and personal health. Without it, several aspects of health are compromised.

Sleep deprivation is linked to lost productivity at work and at home, cognitive decline, motor vehicle accidents, relationship problems, depression, anxiety and compromised metabolism. Most recently, a chronic lack of sleep has been linked to the potential for early death; research has suggested that those who obtain less sleep are at greater risk of heart disease, obesity and diabetes.

Sleep deprivation is a widespread personal and public health issue in America. However, better sleep is achievable simply by practicing good sleep hygiene. Improving sleep will ultimately improve personal health and decrease the risk for chronic disease development.

Here are some suggestions to help you get started:

• Be active. Regular physical activity has been shown to improve sleep. Prioritize fitting in activity during the day. This advice comes with a caveat: Exercising too late in the evening or too close to bedtime may negatively impact one’s ability to sleep well. The other benefit of activity is its impact on daytime energy. Those who exercise regularly experience more energy throughout the day.
• Limit caffeine. Caffeine does wonders for attention and focus. However, drinking caffeine too late in the afternoon may make it difficult to sleep. Some recommendations suggest avoiding caffeine as many as eight hours before bed. Individuals who consume caffeine know how it affects them. Be mindful of your personal caffeine intake and of pain relievers or other medications that might contain caffeine.
• Limit alcohol. Too much alcohol can prevent a good night’s rest. This is not to say that a glass of wine with dinner is a negative practice. Certainly alcohol can have sedative-like effects. However, it also causes an individual to wake more often during the night.
• Block the clock. Clock-watching can interfere with rest, because it keeps your mind active and encourages you to worry about the number of hours remaining before the alarm buzzes. If you find yourself lying awake in bed, get out of bed and try reading a book or meditating to relax.
• Develop a ritual. Consider developing a pre-bedtime relaxation routine to help you disconnect from the day’s events. A warm bath, light yoga or soothing music can facilitate relaxation.
• Evaluate the sleep-ability of your bedroom:

1. Remove devices such as TV’s, laptops, phones, etc. to prevent distraction before bed.
2. Allowing pets and children to sleep in your bed with you can interrupt sleep. Limit the occurrence.
3. Consider adding room-darkening curtains to limit the amount of light that enters the bedroom.
4. Make sure the temperature in the room is right for you.
5. Evaluate the noise level and make sure it is quiet enough for you to achieve restful sleep.

• Tell your doctor: If you continue to experience sleep deprivation, speak with your physician. Generally, the amount of sleep a patient gets is not information gathered by a physician or nurse during an appointment. It is important to communicate your concerns with your primary care provider. If you suspect a sleep disorder, keep a journal to present to your doctor. Include times you go to bed, times you wake-up, and the time and amount of caffeine and alcohol consumed. It is also helpful to include physical activity in your journal. The information you include will assist your physician in identifying the heart of the issue. In some cases, behavior or prescription therapy is suggested.

For more information and research on the subject of sleep, visit the National Sleep Foundation (www.sleepfoundation.org), the Centers for Disease Control and Prevention (www.cdc.gov) or the National Institutes of Health (www.nih.gov).