First Quarter, 2017
Put it to Rest: Solutions for Sleep Problems
Forty-three percent of Americans between the ages of 13 and 64 report that they rarely or never get a good
night’s sleep on weeknights, according to a recent Sleep in America Poll conducted by the National Sleep
Foundation. Because adequate sleep is necessary to both physical and mental health and well-being, it is
important to develop healthy sleep habits. Fortunately, there are steps you can take that might help you to
achieve a better night’s sleep on a regular basis.
Make a Habit of Healthy Sleep
Sleep is essential. Don’t miss out on the sleep your
body and mind require to function properly. Consider
the following suggestions from the National Sleep
Foundation.
• Go to bed and wake up at the same time every
day, even on weekends. This will help to regulate
your body’s clock and could help you fall asleep
and stay asleep for the night.
• Practice a relaxing bedtime ritual away from
bright lights to help separate your sleep from
other activities that might cause stress, anxiety or
excitement.
• Avoid naps, particularly in the afternoon. For
some people, a power nap might help, but if you
find that you can’t fall asleep at bedtime, eliminate
even short catnaps.
• Exercise every day. Vigorous exercise is best,
but even light activity is better than no activity
at all. Exercise at any time of day, but not at the
expense of your sleep.
• Evaluate your bedroom; a good sleep
environment is quiet and dark. Consider using
black out curtains, eye shades, ear plugs, white
noise machines, humidifiers, fans and other
devices. Your bedroom should be cool, between
60 and 67 degrees.
• Sleep on a comfortable mattress and pillows.
Good quality mattresses generally have a life
expectancy of 10 years.
• Make the room attractive and inviting for sleep
but also free of any allergens that might affect you
and objects that might cause you to slip or fall if
you get up in the night.
• Avoid alcohol, nicotine, and heavy meals in
the evening. Alcohol, nicotine and caffeine can
disrupt sleep, and heavy or spicy meals can
cause discomfort and indigestion.
• Wind down with a relaxing activity, such as
reading, for an hour before bed. If you have
trouble sleeping, avoid electronics before bed or
in the middle of the night. The particular light from
electronics such as a laptop can be activating to
the brain.
• If you are unable to sleep, go into another room
and do something else until you are tired.
Sleep and Good Health
Sleep is necessary to health and well-being. Over
time, a lack of adequate, quality sleep has been
linked to an increased risk of heart disease, stroke,
diabetes, high blood pressure, and kidney disease,
as well as an increased risk of obesity. Research
indicates that sleep allows the brain to function
properly; it helps the brain to be creative, pay
attention, learn, and make decisions. On the other
hand, sleep deficiency can negatively affect the brain
and contribute to difficulties solving problems, making
decisions, and controlling emotions.
When to See a Doctor
If you regularly have trouble falling asleep or
staying asleep or frequently feel tired during the
day, you might be experiencing a sleep disorder.
Fortunately, once diagnosed, most sleep disorders
can be managed. If you suspect that you might be
experiencing a sleep disorder, consult your primary
care physician or a sleep specialist for diagnosis and
treatment.
For additional information on sleep disorders or
healthy sleep habits for you and your family, consult
your physician or a medical health professional.