Monongalia County Health Department
  • HOME
  • SERVICES
  • News
    • Press Releases
    • Facebook
    • Instagram
    • Twitter
    • MCHD Blog >
      • blog highlights
    • Video Library
    • Health Statistics
    • Education and Training
    • Posters
  • Dentistry
    • SMILE Express >
      • Portable SMILE Express Location Contact Form
      • SMILE Express Location Contact Form
      • Smile Express Referral Partner
    • Dental Services
    • Make an Appointment
    • Patients >
      • Child First Visit
      • Adult First Visit
      • Payment Options
    • Our Team
    • Contact
    • MCHD Dentistry Blog
  • Environmental
    • Contact Environmental
    • Food
    • Food Safety Training
    • Septic & Wells
    • Housing & Institutions
    • Recreation
    • Pools
    • Tattoo & Body Piercing
    • Rabies Control
    • Clean Indoor Air
    • Radon
    • Disaster Sanitation
    • Tanning
    • Fee Schedule
    • Online Permit Renewal
    • About Environmental Health
  • Clinics
    • Reproductive Health >
      • Family Planning
      • Adolescent Health
    • STD and HIV >
      • Syphilis
    • Immunizations >
      • Travel Clinic
      • School Immunizations
    • Communicable Disease >
      • TB Program
      • Influenza
      • Pertussis
    • Providers
  • Preparedness
    • COVID Dashboard
    • COVID-19
    • Testing & Vaccines
    • COVID-19 Links
    • COVID-19 Guidance
    • Mon Co. COVID-19 Stats
    • COVID-19 Press Releases
    • Recent Events
  • WIC
    • WIC Services
    • WIC Eligibilty Guidelines
    • WIC News
    • Doddridge County WIC
    • Harrison County WIC
    • Marion County WIC
    • Monongalia County WIC
    • Preston County WIC
    • Taylor County WIC
    • Breastfeeding
  • Mon QRT
    • QRT Press Releases
  • About
    • Contact Us
    • Our Location
    • Board of Health >
      • BOH Meeting Agenda
    • Meeting Rooms
    • Job Opportunities
    • Notice of Privacy Practices

Follow these tips to help you get more zzzzzz's

3/16/2022

 
Picture

Follow these tips to help you get more zzzzzz's

By Mary Wade Burnside

It’s not a coincidence that Sleep Awareness Week started on Sunday, the same day as when we spring forward an hour for Daylight Savings Time and lose an hour of zzzz’s.

As a longtime night owl, I long ago began changing the time on my clocks early in the evening so I didn’t literally lose track of time and settle into bed at what I thought was a decent time, only to have to adjust my thinking and my alarm.

Lately, I realize I need to adjust my thinking even more and not just set a bedtime for myself, but a time even earlier than that to begin winding down. 

According to the Centers for Disease Control and Prevention, adults need seven or more hours of sleep per night. One in three adults do not get enough sleep, and apparently, this is another list on which West Virginia falls on the wrong end. In 2014, between 38-44 percent of West Virginia adults reported consistently getting less than seven hours of sleep in a 24-hour period, which put us in the highest percentile along with Kentucky, Ohio, Maryland and other states.

And not getting enough sleep can help lead to a variety of medical conditions, including diabetes, heart disease, obesity and depression. That’s one reason why this topic is an important one to Monongalia County Health Department. Well-rested people are healthier, and that’s always important, especially during the COVID pandemic.

So, let’s go over the tips on how to try and improve that statistic. First, develop a relaxing bedtime routine. The calmer and more relaxed you are when you slip between the sheets, the better.

It’s best if you go to bed at night and wake up in the morning at the same times every day, including weekends. That can be a challenge for people who want to sleep in after a long work week. 

If you don’t fall asleep in 20 minutes, get up. Lying in bed awake can be frustrating, and checking the clock frequently does not help.

Next, the calmer the bedroom is, the better. Bedrooms should be quiet and dark and kept at an optimal temperature. It’s better for the room to be on the cool side. Since my husband installed a smart thermostat, we have it set to lower to 68 degrees Fahrenheit at bedtime and to start warming up just before we rise.

Removing electronic devices from the bedroom is definitely a tough one these days. But those devices can be stimulating, which is the opposite of how you want your brain to be as you try to unwind from your day. It is recommended to avoid screens for at least 30 minutes before going to bed. And doom scrollers — you know who are — should take measures to quit endlessly surfing social media.

Also, avoid eating large meals and drinking caffeinated beverages or alcohol too close to bedtime. When your belly is busy digesting, you are not going to get your best sleep. And even though alcohol might initially relax you, it can wake you up in the middle of the night too.

Finally, while you don’t want to exercise a lot just before bed, getting plenty of activity during the day will help you feel tired at night.

If you follow at least most of this advice and still have trouble sleeping, you may want to talk to your doctor. Sleep is fundamental to our health and well-being, so figuring out how to have a good night will go a long way to making you feel good.

Mary Wade Burnside is the public information officer at Monongalia County Health Department.


Comments are closed.
    MCHD logo

    Archives

    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    September 2016
    August 2016
    July 2016
    April 2016

    Categories

    All

    RSS Feed

Picture
Lee B. Smith, MD, JD
Health Officer
Monongalia County
Health Department

453 Van Voorhis Road
Morgantown, WV 26505
Hours M-F 8:30-4:30
(304) 598-5100


Home Page
MCHD Services
Public Health Nursing
Environmental Health
WIC Program
MCHD Dentistry
Threat Preparedness
Food Safety Training

Provider Information
Health Statistics

Contact Us
Location/Directions
Training Opportunities
Job Opportunities
Privacy Practices
Website Notices

Contact Us
Find us on Facebook
Follow us on Twitter