HEALTHY SLEEP
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It is obvious that sleep is beneficial. Going without sleep for a while makes us feel terrible, and getting a good night’s sleep gives us energy to tackle the day. Scientists have discovered that sleep plays a critical role in immune function, metabolism, learning, memory, and other vital functions. A lack of adequate sleep has both short and long term consequences. In the short term, it can affect judgment, mood, ability to learn and retain information, and increase the risk of serious accidents and injury. In the long term, chronic sleep deprivation may lead to health problems including obesity, diabetes, cardiovascular disease, and even early mortality.
Researchers have identified practices and habits, known as “sleep hygiene,” that can help maximize the hours we spend sleeping, even those whose sleep is affected by insomnia, jet lag, or shift work.
Here are some tips that will help get some sleep in this 24/7 digital age:
- Avoid caffeine, alcohol, nicotine and other chemicals that interfere with sleep
Caffeine (found in coffee, tea, chocolates, cola, and some pain relievers) and tobacco
products are stimulants and should be avoided for four to six hours before bedtime.
Although alcohol may help you sleep, after a few hours it acts as a stimulant and may increase the number of awakenings and decrease the quality of sleep.
- Turn the bedroom into a sleep-inducing environment
Bats go to caves to sleep because a quiet, dark, and cool environment promotes good
sleep. Lower the volume of outside noise, use an eye mask to block out light, and make
sure the room is properly ventilated. Keep computers, TV, and work materials out of
your room and limit bedroom activities to sleep and sex only.
- Establish a soothing pre-sleep routine
Transition from wake-time to sleep-time with relaxing activities one hour before
bedtime. Examples are reading a book, watching television, or taking a bath.
- Go to sleep when truly tired
If you are not asleep after 20 minutes, get out of bed and go to another room and do
something relaxing like reading or listening to music until you are tired enough to sleep.
- Don’t be a night-time clock watcher
Don’t stare at the clock in your bedroom, when trying to fall asleep or when waking up
in the middle of the night. This can make it harder to fall asleep.
- Use light to your advantage
Natural light keeps your internal clock on a health sleep-wake cycle so let in the light
first thing in the morning and get out of the office for a sun break in the middle of the
day.
- Keep your internal clock set with a consistent sleep schedule
Waking up at the same time each day is the best way to set your “internal clock.”
- Nap early - or not at all
Late-day naps decrease sleep drive. If napping is a must, do it before 5 pm, and keep
it short.
- Lighten up on evening meals
Finish dinner several hours before bedtime and avoid food that cause indigestion.
- Balance fluid intake
If you drink a lot of fluid close to bedtime, you may be awakened by the need to go to the
bathroom
- Exercise early
Exercise can help you fall asleep faster and sleep more soundly - as long as its done at the right
time. Exercise stimulates the body to secrete the stress hormone cortisol which is fine unless
you are trying to fall asleep. Try to finish exercising at least 3 hours before bed, or work out
earlier during the day.
- Follow through
Some of these tips will be easier to follow than others, but if you stick with them, your
chance of achieving healthy rest will improve. If sleep problems still occur, our doctors at the
Family Medicine Department may be able to help!
For more details on the services we provide, please click on jrbgh.cagayandeoro.gov.ph
From http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips
Author: Stephanie Denise R. Alagadan, MD, DPPS
