Monthly Health Topic

Sleep Awareness: Sleep Like Your Life Depends On It

Is sleep really important?

Sleep - it’s part of your life but you probably haven’t thought about how important sleep is to your physical health and emotional well-being. There are many temptations to sleep less –, our jobs, trying to be “super-mom” and the internet which feeds into our 24/7 lifestyle in this country. Unfortunately, if you are one of the many who borrow time from your sleep, you may pay for it by not only being in a cranky mood but actually being forgetful, less able to stay on-task to learn or to concentrate.

Your motor skills are affected too: clumsiness and slow reflexes create a dangerous situation while driving. Did you know that studies by the National Highway Safety Administration confirm that motor skills of people driving while sleep deprived are similar to driving while drunk. You may not even realize that you’re drowsy when you start to drive, but it can sneak up on you in a serious way. Driver fatigue causes over 100,000 auto accidents and 1500 deaths a year!

Physically, the effects of chronic inadequate sleep can take a toll on your immune system, making you more susceptible to colds and flu. Did you know that recent studies at the University of Chicago Medical Center found effects of long-term sleep deprivation to be linked to an increased risk for obesity, diabetes and heart disease?

Lack of sleep can affect weight – How does that happen?

A report in The Annals of Internal Medicine suggests that sleep loss boosts appetite, and may actually cause a preference for calorie-dense food. So if you are sleeping less, the level of the hunger-hormone (grehlin) increases and there may be a surge in desire for sweets, salty foods and starchy foods like bread and pasta. Naturally, energy lags and the end-result of more food and less activity is the inevitable – weight gain.

In the past 40 years, Americans have reduced average sleep time by nearly two hours less a night. In the 1960’s the average American slept about 8.5 hours a night. There is a parallel trend in weight as well: in 1960, only 1 in 4 Americans was overweight and 1 in 9, obese (BMI over 30); now 2 out of 3 Americans are overweight and 1 in 3 is obese.

How much sleep do we really need?

How much sleep you need depends on several highly individual factors

• Age and genetic makeup
  
• Quality of your sleep
  
• Activity during waking hours (desk job vs. construction, a couch potato vs. a busy mom with kids)

Suggested amounts of sleep for better health:

• Children ages 3-9 years - 10 to 12 hours
  
• Ages 9 through teens - 9 hours
  
• Adults - 7-8 hours
  
• Older adults - 7 to 8 hours (sleep may be lighter and seniors may require a 30 minute re-charge nap in the afternoon).

What about napping?

Napping can make up for a disturbed night’s sleep. Enforce these rules for a restoring power nap that won’t interfere with your next night’s sleep:

• Keep it short. (No more than 30 minutes)
  
• Time the nap so that it is at least 4 to 5 hours before your bedtime.

How can I get a better night’s sleep?

• Don’t “sleep-in” any longer than an extra hour on days off. It disturbs your natural sleep rhythm.
  
• Exercise at least 30 minutes – but nothing more strenuous than an after-dinner walk if it’s in the evening.
  
• Keep your last meal to no more than 600 calories and avoid spicy foods later in the day. They raise your body temperature and interfere with sleep.
  
• Avoid caffeine after lunch.
  
• Avoid any alcohol within three hours of bedtime. Even a glass of wine taken with the intention of lulling you into sleep can have a rebound effect and can awaken you in a short time. No need to feel wide-awake in the middle of the night!
  
• Problem-solve (with yourself or with others) early in the day or early evening. Write down concerns or “to do” lists to free your mind.
  
• Design your sleeping environment for relaxing activity only!
  
  • Lights of an alarm clock or even a DVD player can send a signal to your brain that upsets your internal sleep-clock. Turn that clock to face the wall.
    
  • Keep the computer out of the bedroom. The display light can interfere with your body’s melatonin production, the hormone that makes you drowsy for sleep.
    
• Need a bedtime snack? Try these light snacks of protein plus carbohydrate pairings to help induce sleep:
  
  • An apple and a tablespoon of peanut butter
    
  • Yogurt and 2 tablespoons of granola
    
  • Cereal and milk
    
• If you can’t sleep, get out of bed within 15 to 20 minutes, keep the light very dim and move to another area of the house to read for a short time. This is called “stimulus control” and prevents you from associating bed with anxiety.

What if nothing works and I still can’t sleep?

• Chronic sleep disturbances can have roots in physical problems and medical or emotional conditions that require a physician’s evaluation and treatment. See your health care provider to get the help that you need. Be smart and respect sleep – it’s not a luxury, it’s a necessity for your body and your mind.
  

“Sleep is not a luxury – it’s a necessity!”

Sources:
www.nhtsa.dot.gov
www.uchospitals.edu
www.helpguide.org
www.sleepfoundation.org
www.prevention.com/sleep