Sue Ann Says: You Lose If You Don’t Snooze!
Do you remember someone saying to you “You snooze, you lose” when you missed out on a
great opportunity? This year I want to encourage you to flip that phrase around to “You lose if
you don’t snooze.” A good night’s sleep is crucial for a woman of any age. You yearn for a
solid night’s rest with sweet dreams, yet you are staring into the dark with eyes wide open. Not
only do you feel exhausted the next day, your health is at risk due to sleep deprivation. Let’s
take a look at why sleep is so essential to your health. I spoke with several sleep experts to
obtain their advice.
Why is Sleep Important to Your Health?
Kelly Gullo, a Registered Polysomnographic Technologist at the Sleep Disorder Center at Sacred
Heart Hospital in Eau Claire, Wisconsin said, “Sleep is just as important as food and water.” Your
body requires at least eight hours of sleep. According to Kelly, sleep gives your body the
opportunity to “Restore, Repair and Rejuvenate.” Your body kicks into the crucial restorative
mode that balances natural chemicals, strengthens your immunity and preserves your memory.
Kelly explained “Your brain is your filing system and at night the brain moves information to
either short term or long term memory areas. If you do not get enough sleep, you have
problems with memory.”
Dr. Jacob Teitelbaum, a board certified internist from Kailua-Kona, Hawaii and an expert in the
field of chronic fatigue syndrome and sleep, shared his thoughts with me. “Sleep is not a waste
of time but rather the repair cycle. Sleep helps to restore levels of brain neurotransmitters such
as the ‘happiness’ molecule serotonin and your body’s natural Valium called GABA. This means
sleep not only helps you to look great, but also to feel great about life!”
Why is Lack of Sleep Dangerous to Your Health?
Insomnia and lack of sleep contribute to dangerous health issues for women such as heart
disease, high blood pressure, diabetes, stroke and depression. Kelly said, “Heart attacks, heart
failure, an irregular heart beat and high blood pressure can all be related to sleeplessness.” Dr.
Teitelbaum explained, “Inadequate sleep contributes to fibromyalgia, and increased pain in
general, weight gain, obesity and poor immune function.”
How Does the Hormone Melatonin Help You Sleep?
Your body has a natural cycle of waking and sleeping. This “internal clock” is controlled by the
hormone melatonin which is produced in your pineal gland. During the day the levels of
melatonin are low keeping you awake. The levels rise during the night, making you sleepy.
Exposure to bright light at night may interrupt the natural melatonin cycle in your body. As you
get older, the normal levels of melatonin drop, which may cause sleeplessness. Kelly elaborated,
“The hormone levels of a woman changes as her body goes through menstruation, pregnancy
and menopause. Changes in these hormone levels can all cause sleep problems.”
But I Can’t Fall Asleep!
Let’s take a look at why can’t you sleep at night. As wife, mother and caretaker, your evening
hours are distributed between the needs of family and household chores. When it’s finally time
to jump into your comfy bed, your mind is racing. Anger, lack of exercise and even the blue light
behind your electronics and TV cause sleeplessness. Believe me, I have spent nights staring at
the ceiling, counting wooly sheep and walking around the house waiting for Mr. Sandman.
Six Steps to a Peaceful Slumber
What can you do find that much needed sleep? Here several tips from the experts that you can
use to awaken with a renewed spirit.






Kelly recommends “Setting up a routine, just like a young child. At least an hour before
bedtime, have a light snack, take a warm bath, read a book. You need to program
yourself for sleep.”
Dr. Teitelbaum says “Don’t expect to do high stress things like paying bills or filling out
legal reports right before bedtime and fall right off to sleep.”
Keep your bedroom dark, cool, and free of noise. Kelly urges “Use your bedroom for the
3 S’s…Sleep, Sex and Sickness. No TV, low lights and no sounds.”
Avoid the backlighting of your electronic gadgets and TV at least two hours before bed.
The blue light will play havoc with your melatonin levels, often releasing the hormone at
the wrong time.
Get moving! Exercise has been shown to improve sleep, especially when the exercise is
in the late afternoon. Schedule in a quick walk with your family, bike or do yoga. Shoot
for twenty minutes of vigorous exercise four times a week.
Dr. Teitelbaum suggests that you “drink a cup of chamomile tea before bedtime and you
will sleep like a puppy.”
For optimal health, you need to get enough hours of sleep. Remember that if sleep still eludes
you to see your physician to determine if there is an underlying health issue causing your
sleeplessness. I want you to challenge yourself to make 2013 the year that you are revitalized
through peaceful sleep. You owe it to yourself! Sweet Dreams!
Because it all begins with a healthy woman…
Sue Ann Thompson is founder and president of the Wisconsin Women’s Health Foundation
(WWHF), a statewide non-profit organization whose mission is to help Wisconsin women and
their families reach their healthiest potential. WWHF provides programs and conducts forums
that focus on education, prevention, and early detection; connects individuals to health
resources; produces and distributes the most up-to-date health education and resource
materials; and, awards grants and scholarships to women health researchers and related
community non-profits. To learn more, visit wwhf.org or call 1-800-448-5148.