Health Feature Articles
Sleep - Are you getting enough?
Jinny Hopp, former Human Development Specialist, Jasper County, University of Missouri Extension
Research in the area of sleep has determined that as many as two-thirds
of Americans lack enough sleep. Over time the lack of sleep can
lead to stress, depression and mental and physical exhaustion. We
know that when we are not well rested we do not perform at our best.
Most adults need seven to eight hours of sleep each night. Some
people may need as few as five hours or as many as 10 hours of sleep.
Children require even more sleep. Both children and adults can use
naps to get the total number of hours of rest they need. The focus
here is on ways that adults can meet their need for rest.
Lack of sleep can be caused by many factors. Some are within
our control while others are not. Life changes such
as moving, taking a new job or assignment at work, going on vacation,
marriage and pregnancy, cause us to worry rather than sleep when
we go to bed. Parents of young children know that until the children
sleep soundly through the night, the parents will not be able to
sleep either. As we age our sleep habits can change causing less
restful sleep. Some medications may alter sleep patterns. Depression
can also lead to sleep rhythms being disturbed. Medical providers
should be consulted when sleep problems begin to interfere with
functions of daily living for anyone.
Is your sleep account overdrawn? Consider your sleep habits.
Your body has a regular rhythm. Your body and your brain will tell
you when they need rest. Use this information to set a regular going
to bed time and a regular getting up time. Maintaining this simple
routine will help to supply your body with the energy it needs every
day. Sleep cannot be stored. Bodies need rest on a regular basis.
Here are some tips for improving your sleep:
- Most people find that the conditions of the room are important
to sleeping well. Usually people want the room dark, cool and
quiet. Window coverings, fans and noise blockers can be used
to achieve these requirements when needed.
- Some people use a nap to get the extra sleep they need.
Experts in the field of sleep suggest limiting an adult nap
to less than 45 minutes and taking it before 4:00 p.m., to ensure
that you can also get a full nights’ sleep.
- Watch what you eat and drink in the evening. High protein,
caffeine and high sugar foods can keep you awake. Liquids can
cause you to have to get up in the night.
- Exercise earlier in the day can help you rest better at
night. Generally people find that they need to complete the
exercise 3 to 6 hours before trying to go to sleep.
- Avoid excitement before bedtime. This is not the time to
begin thinking about the big project at work or to open the
statement from your stock broker. Instead, try reading, taking
a warm bath or shower or adopting some other routine to help
you relax before bedtime.
- When traveling, try to keep your normal eating and sleeping routine. You may find it easier to adjust to a different time zone by adapting your sleeping times before you leave home to be the same as your destination. Some people plan for a day of rest after a long trip to give their bodies time to adjust to the changes.
Feeling well rested is the reward for good sleep habits. All
work, whether at home or on the job, is easier when a person is
rested. Are you getting enough sleep? If these suggestions do not
help to improve your quality of sleep, it may be time to schedule
an appointment with your family doctor to examine other options
for getting the rest you need.
Source: National Sleep Foundation, http://www.sleepfoundation.org/
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Last Updated 03/05/2012
