Are You Getting Enough Sleep?

I'm going to pass on commenting on this, except to say that I found it..."interesting." :)
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Are You Getting Enough Sleep?
March 04, 2010

Do you have problems falling asleep at night? Do you find yourself waking up in the middle of the night and find it impossible to go back to sleep? Are you exhausted or fatigued in the morning?

You’re not alone. One in three people suffer from varying degrees of sleep disruption. Too little or erratic sleep can cause damage to body function, impact metabolism, increase frustration and the loss of motivation. More importantly, failing to get enough sleep can heighten the potential risk of workplace incidents.

Quality sleep is necessary for your mind, emotions and body to work efficiently because restoration and repair of any damage to these areas occur during deep sleep. For example, 17 hours of sleep lost during the week has the same effect as a blood alcohol level of .05 percent which is more than twice the Department of Transportation’s legal limit. This causes slowed reaction time and reflexes, poor motor skills, decreased attention span, memory loss, poor communication skills and inaccuracy in tasks. Mood swings may also occur, leading to irritability and impatience.

In order to get enough quality sleep, we have to practice good sleep habits. Here are a few tips to help you regain your sleep:

· Get between seven and eight hours quality sleep. Start by going to sleep about the same time each night and waking up at a similar time each morning, even on off days. This strengthens the biological rhythm. Go to bed only when sleepy.

· Avoid stimulants like caffeine, nicotine, alcohol, large meals and beverages or limit these after lunchtime. Avoid strenuous exercise three to four hours before bedtime. Avoid medicines that delay or disrupt sleep like some over the counter cough and cold and asthma medicines and some heart and blood pressure medications.

· Do not take naps after 3 p.m. Limit nap time to 30-45 minutes.

· Relax before bedtime: Taking a warm bath (this helps cool the body), reading or listening to soothing music can help you relax. Have a winding down bedtime routine. Do not rehash the day’s events or think about planning the following day at that time. Develop a worry time, if you need to prior to bedtime, like after dinner.

· Prepare your sleeping area for sleep. Close drapes, turn off or cover lights on clocks. Make sure the temperature is comfortable (a little on the cool side). No watching television while in bed, especially disturbing news or programs that excite you such as sporting events or other competitions. If you cannot fall asleep or waken for more than 15-20 minutes during the night, get out of bed and do something relaxing in another room.

· Avoid using sleeping medication. If you do use sleep medications, do not use them more than one or two nights per month. Try to get outside during the daylight hours and get at least 30 minutes sun exposure to arms and legs.

If you continue to have trouble sleeping and you feel tired or not well rested in the mornings, see your doctor to determine if you have a sleeping disorder. Chronic sleep loss lasting more than four weeks could be due to medical conditions that can be treated including insomnia, Sleep Apnea, Restless Leg Syndrome. Your family doctor or a sleep specialist should be able to help you.

For employees working evening or night shift, you are more likely to have sleep disturbance and sleepiness during work unless you take the following precautions:

· Take scheduled breaks during the shift.
· When rotating shifts go from day to evening to night rather than the other way around or maintain a schedule for seven days.
· Use dark curtains or eye shades to keep light out and run a fan to help block external noises.
· Enlist your families help to not include you in events that will prevent you from getting enough sleep.
· Block out your sleep time in advance and protect this time from being interrupted by outside intrusion.

If you find yourself feeling depressed, sleepy and crave high carbohydrate foods. This condition, called seasonal affective disorder (SAD), may be eased by 30 minutes of exposure to bright light in the morning.

There are a number of beneficial health and safety reasons to get enough sleep. You can help prevent chronic disease, fatigue and injuries. This along with a balanced diet, at least 30 minutes physical activity daily, and no tobacco use will prevent the major causes of death and disability. When you are well rested, you will be able to learn more, have a sharper memory, and be better able to control your weight and metabolism.

Practice good sleeping habits and enjoy good restorative sleep at no cost to yourself or anyone else.

For additional information, go to www.sleepfoundation.org/sleeptips.cfm