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October 05 |
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Don't Overdraw on Your Sleep Account
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Recent research about sleep has determined that many Americans lack
enough sleep. Over time, the lack of sleep can lead to mental and
physical exhaustion, stress and even depression. Most adults need seven
to eight hours of sleep each night. Adults can use naps to get the total
number of hours of rest they need. Aging can change sleep habits causing less restful sleep. Some medications alter sleep patterns. Depression can also lead to your sleep rhythms being disturbed. Doctors should be consulted when sleep problems begin to interfere with daily living. Many adults tend to “overdraw” on their sleep account. For that reason, it’s important to consider your sleep habits. Your body has a rhythm and your brain will tell you when you need rest. Use this information to set a regular bed time and a regular getting up time. This simple routine helps your body have the energy it needs every day. Sleep cannot be stored!! Most people find that the conditions of the room are important to sleeping well. A dark, cool, quiet room helps promote sleep. When needed, window coverings, fans and noise blockers can be used to achieve these requirements when needed. Use a nap to get the extra sleep you need. Experts in the field of sleep suggest that you limit your nap to less than 45 minutes and be sure and take the nap before 4:00 p.m. so you will be able to get a full night’s sleep. Watch what you eat and drink in the evening. Avoid foods and drinks high in sugar (including honey, syrup), caffeine (coffee, colas, tea, chocolate), and alcohol before bedtime. Caffeine and alcohol disturb sleep. Nicotine may make it difficult to fall asleep and lead to fragmented sleep. Avoid large meals and limit fluid intake before bed. Try a healthy snack so you are not too full or too hungry. Exercise earlier in the day to help you rest at night. It's a good idea to complete the exercise three to six hours before trying to go to sleep. If these suggestions don't help to improve your quality of rest, it may be time to schedule an appointment with your family doctor to examine other options to get the rest you need. |
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Kris Jenkins jenkinsk@missouri.edu Regional Specialist Human Environmental Sciencs Last revised: 03/18/09 |