Live Your Life Well Tips…..Get Enough Sleep      
Beatrice Community Hospital PATCH - February 2010

 
Sleep may seem like a waste of time. You could instead be answering e-mail, doing the dishes, repairing the deck or decking the halls. But research shows that you're more likely to succeed at your tasks—and enjoy greater well-being—if you get some serious shuteye.

Of course, it's not easy to sleep when you're feeling overwhelmed. In fact, nearly two-thirds of Americans say they lose sleep because of stress. That's especially unfortunate because sleep combats some of the fallout of stress, and poor sleep has been linked to significant problems, including:
  • greater risk of depression and anxiety
  • increased risk of heart disease and cancer
  • impaired memory
  • reduced immune system functioning
  • weight gain
  • greater likelihood of accidents

Creating Good Nights  ……..Are You Getting Enough Rest?

Experts suggest that adults get seven to nine hours of sleep a night. Everyone is different, though, and you may need more after a few days of burning the midnight (or 2 a.m.) oil.

To assess your sleep deficit, ask yourself:

  • Am I often tired?
  • Am I using caffeine to get through the day?
  • Do I sleep well?
  • Do I wake up feeling refreshed?
  • Do I get drowsy while driving or watching TV?

If you want more ways to measure your zzzz's, try the National Sleep Foundation's Sleepiness Scale.

Tips for Upping Your Sleep…..To sleep longer—and better—consider these suggestions:

  • Set a regular bedtime. Your body craves consistency, plus you're more likely to get enough sleep if you schedule rest like your other important tasks.
  • De-caffeinate yourself. Drinking caffeine to stay awake during the day can keep you up at night. Try resisting the coffee and colas starting six to eight hours before bed.
  • De-stress yourself. Relax by taking a hot bath, meditating or envisioning a soothing scene while lying in bed. Turn off daytime worries by finishing any next-day preparations about an hour before bed.
  • Exercise. Working out can improve sleep in lots of ways, including by relieving muscle tension. Don't work out right before bed, though, since exercise may make you more alert. If you like, try gentle upper-body stretches to help transition into sleep.
  • Make your bed a sleep haven. No paying bills or writing reports in bed. Also, if you can't fall asleep after 15 minutes you can try some soothing music, but if you remain alert experts recommend getting up until you feel more tired.

For additional sleep guidelines, see the National Sleep Foundation's website, www.sleepfoundation.org.   The above information is from the Life Your Life Well campaign.  For more suggestions and sleep aids, check www.liveyourlifewell.org.

This message is brought to you as part of the “Healthy Minds/Healthy Bodies” educational campaign sponsored by Beatrice Community Hospital Gage County PATCH..   For further information and resources, contact Sharon Langvardt, MS, LIMHP, CMFT, Blue Valley Behavioral Health and Beatrice Hospital PATCH coordinator (402) 228-3386 or slangvardt@bvbh.net or slangvardt@bchhc.org.

 
 

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