Here4TN Monthly
March 2017
Tips for a good night’s sleep
So what’s all this talk about the importance of sleep? Well, it turns out the amount —
and quality — of your sleep really matters. In fact, poor sleep can raise your risk of high
blood pressure, diabetes and heart disease. And lack of proper sleep can contribute to
being overweight or obese. For these reasons, it’s important to do everything you can to
get enough rest.
Shape up your habits.
•
Keep a regular sleep schedule. Go to bed and get up at about the same time
every day, even on weekends. This will help set your body’s sleep-wake cycle.
•
Limit caffeine. Caffeine may disturb some people’s sleep. Read labels carefully.
Caffeine can take up to eight hours to wear off completely. If you’re sensitive, limit
eating food or drink with caffeine after late afternoon. Some medicines, including
some pain relievers, contain caffeine as well.
•
Quit smoking. Nicotine is a stimulant that may keep you awake and cause lighter
sleep overall.
•
Avoid alcohol before bed, if you choose to drink at all. Small amounts of
alcohol may be relaxing and help you fall asleep, but it actually interferes with
staying asleep.
•
Avoid heavy meals close to bedtime. Eat dinner early in the evening, at least two
hours ahead of bedtime. Avoid rich or spicy foods that may be hard to digest.
•
Get regular exercise. Exercise is essential for good health and may help you sleep
better. But exercising too close to bedtime may make it harder to get to sleep.
•
Avoid naps late in the day. If you really need to catch a few winks, do it early in
the afternoon, and don’t sleep for more than 20 minutes.
You’ll sleep more soundly if you can maintain a comfortable sleeping area. Here are
some tips to help you sleep more soundly:
•
Adjust the temperature down. Most people sleep better in a cool space with
good ventilation.
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Continued from page 1 »
•
Reserve your bedroom for sleep. Your bedroom
should be a place where you go to relax, not work.
•
Avoid the light of TVs and digital screens. TVs
and digital devices light can stimulate your brain —
not good if you’re trying to get to sleep.
•
Keep it quiet. Find ways to block out noise. Try
using earplugs, a fan or “white noise” device to
create soft, soothing sounds.
•
Block out light. Keep your sleeping space as dark
as possible. Try blackout curtains or an eye mask.
This can be especially important for night-shift
workers.
•
Get a comfortable bed. Your bed should be large
enough for you to roll and stretch. Experiment with
different bedding to find what works for you.
If you’re still having trouble sleeping after trying these
tips, or if you have had sleep problems for two weeks or
longer, talk with your doctor.
Nutrition, meals and sleep
It’s recommended that most healthy adults get seven or more hours of
sleep per night. But most people sleep fewer than seven hours. In fact,
more than one third of Americans report that sleep deprivation gets in
the way of their work and social life at least a few days each month.
Lack of quality sleep will hurt more than your social life. Studies show
that not getting enough sleep on a regular basis may increase the risk
of developing certain medical conditions. These may include high blood
pressure, heart disease, obesity and more.
Fortunately, there are several lifestyle habits that may help improve the
quality of your sleep. These can include changing certain eating and
drinking habits. Making these small changes may help you make the
most of your shut-eye:
Eat well. Dietary guidelines recommend that most healthy Americans:
•
Eat an assortment of fruits and vegetables
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This program should not be used for emergency or urgent care needs. In an emergency, call 911 or go to the nearest emergency room. This
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Continued from page 2 »
•
Make at least half their grains whole grains
•
Include fat-free or low-fat milk dairy or other fortified dairy-like beverages such as
soy milk
•
Enjoy a variety of proteins such as seafood, nuts, legumes (beans and peas), lean
meat and poultry
•
Add healthy oils such as olive and canola oil
Don’t eat big meals late at night. Avoid rich, heavy, spicy or acidic foods within two
hours of bedtime. Here are a couple things to keep in mind:
•
High-fat foods take a lot of work for your stomach to digest, and that may keep
you up.
•
Spicy or acidic foods may cause stomach trouble and heartburn, especially while
lying down in bed.
•
Do you have esophageal reflux? You may be advised to stay upright for two to
three hours after eating.
Cut down on caffeine, if you’re sensitive. Food or beverage with caffeine may
disturb some people’s sleep. Caffeinated teas, coffee and some sodas block cell
receptors that are used to trigger sleep-inducing signals. This can fool the body into
thinking it isn’t tired.
•
Caffeine can take up to eight hours to wear off completely. If you’re sensitive, limit
eating food or drink with caffeine after late afternoon.
•
Some medicines, including some pain relievers, contain caffeine too.
Avoid alcohol before bed, if you choose to drink at all.* Though small amounts
of alcohol may make it easier to fall asleep, alcohol actually interferes with deep sleep
and with staying asleep.
Avoid drinking fluids too close to bedtime. If the need to urinate wakes you up in
the middle of the night, limit liquids before bedtime.
Quit smoking. The nicotine in cigarettes is a stimulant that may keep you awake. It
can also lead to lighter sleep overall. Heavy smokers also tend to wake up too early
because of nicotine withdrawal.
*The recommendation is no more than one drink a day for women and no more than
two for men. Some people should not use alcohol at all.
Continue on to page 4 »
855-Here4TN (855-437-3486)
Here4TN.com
This program should not be used for emergency or urgent care needs. In an emergency, call 911 or go to the nearest emergency room. This
program is not a substitute for a doctor’s or professional’s care. This program and its components may not be available in all states and coverage exclusions
and limitations may apply.
Continued from page 3 »
Keeping it positive for good
health
We’ve all heard about “the power of positive thinking.” But how much power does it
have over our health? Turns out, quite a lot. Researchers have found that people who
had a negative attitude had a nearly 20 percent higher risk of dying over a period of 30
years than people who approached life more optimistically.
But no one ever said staying focused on the positive was easy. With all of life’s
challenges, there may be times it seems downright impossible. By keeping these key
strategies in mind, you can help keep your attitude on the upswing:
To prevent back pain, a good place to start is by managing your weight, not smoking
and exercising regularly. It’s especially important to do exercises that strengthen your
back muscles. However, talk to your doctor before starting an exercise program or
changing your physical activity.
•
Meditate or practice relaxation techniques. Meditation involves spending time
reflecting on just one thought. Most people do it best at a quiet time and in a
quiet place, and get their bodies comfortable first. Then they focus on a positive or
peaceful thought, or simply on breathing. Meditation may take time to learn, but if
you’re patient, you can stay focused.
•
Keep a gratitude journal. When we think about gratitude every day, it makes us
aware of the aspects of life that are good, and can give us a more positive outlook.
Get a blank book and keep it close at hand. During the day look for things that
you’re grateful for, and then write about them before bedtime.
•
Get regular physical activity. Try to exercise most, if not all, days of the week.
You should work up to at least 150 minutes of moderate-intensity aerobic activity
(like brisk walking) every week, and strength-building activities (that work all major
muscle groups) two or more days a week.
•
Get enough rest. Most healthy adults need seven to eight hours of sleep per night,
but most people sleep fewer than seven hours. Take steps to get the sleep your
mind and body needs.
•
Help others. Doing things for others — whether helping a neighbor shovel snow
or volunteering at an animal shelter or nursing home — helps us put our own
challenges in perspective. It’s rewarding and can help us feel more positive.
•
Get strength from family and friends. Most of us have friends or family
members who help us feel worthwhile. Keep in close touch with these positive
people and share your feelings.
To prevent back pain, a good
place to start is by managing
your weight, not smoking
and exercising regularly. It’s
especially important to do
exercises that strengthen
your back muscles. However,
talk to your doctor before
starting an exercise program
or changing your physical
activity.
Continue on to page 5 »
855-Here4TN (855-437-3486)
Here4TN.com
This program should not be used for emergency or urgent care needs. In an emergency, call 911 or go to the nearest emergency room. This
program is not a substitute for a doctor’s or professional’s care. This program and its components may not be available in all states and coverage exclusions
and limitations may apply.
Continued from page 4 »
•
Look for the silver lining. When you’ve overcome a difficult situation, think about
how the challenge helped you grow as a person, developing new skills and building
stronger relationships.
•
Take time for activities you enjoy. Divert yourself with what you like to do,
whether it’s a hobby, going to the movies, singing, dancing or taking a walk.
•
Stop and smell the roses. Take a break to enjoy the smaller things in life that
give you pleasure — the taste of certain foods, the smell of flowers, the look of a
beautiful sunset.
Positive thinking can help you become happier and feel more productive. And it’s just
plain good for your overall health. But if you’re finding it difficult to see life in a positive
light and want to talk about how you’re feeling, we’re here to help. Call at us at
855-Here4TN (855-437-3486) to connect with a Here4TN counselor today.
Sources:
Mental Health America. Stay positive. Accessed: February 3, 2017.
http://www.mentalhealthamerica.net/stay-positive
The Mayo Clinic. Positive thinking: Stop negative self-talk to reduce stress. Accessed:
February 3, 2017.
http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positivethinking/art-20043950
Helpguide.org. Cultivating happiness. Accessed: February 3, 2017.
https://www.helpguide.org/articles/emotional-health/cultivating-happiness.htm
U.S. Department of Health and Human Services. 2008 physical activity guidelines for
Americans. Accessed: February 3, 2017.
https://health.gov/paguidelines/guidelines/summary.aspx
National Heart, Lung, and Blood Institute. How much sleep is enough? Accessed:
February 3, 2017.
http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/howmuch.html
855-Here4TN (855-437-3486)
Here4TN.com
This program should not be used for emergency or urgent care needs. In an emergency, call 911 or go to the nearest emergency room. This
program is not a substitute for a doctor’s or professional’s care. This program and its components may not be available in all states and coverage exclusions
and limitations may apply.