Good nights lead to great days and good health
By Mary Wade Triplett
Getting a good night’s sleep can make a world of difference in both your physical health and mental outlook. I should know. I went through a stage of insomnia last summer and I was miserable.
There are a few disorders that can keep someone from good sleep as well as some easily changeable lifestyle choices such as diet, exercise and whether the bedroom environment is relaxing—or not. The National Sleep Foundation’s Sleep Awareness Week, observed from March 11 to 17 this year, is a great time to review how much sleep we should be getting and how we can improve the duration and quality of our down time.
According to the Centers for Disease Control and Prevention (cdc.gov), 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.
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 rightfully want to sleep in after a difficult work week—especially taking into consideration that we’re going to lose an hour this weekend when we spring forward for Daylight Savings Time. Still, it’s one of the main components to achieve a healthy sleep pattern.
You also should give yourself at least seven hours of sleep time between the time you go to bed and need to get up. 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. They should be quiet and dark and kept at an optimal temperature. I always had heard that it’s better to be on the cool side and now that we’ve installed a smart thermostat, we have it set go down to 68 degrees Fahrenheit when we go to bed and then to start warming up just before we rise. It’s made a big difference and now I really notice if the room is too warm.
Removing electronic devices from the bedroom is definitely a tough one these days, whether it’s a TV so you can catch someone named Jimmy do a late-night show or a tablet or smartphone that you use for reading or surfing the web. 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.
Also, avoid eating large meals and drinking caffeinated beverages or alcohol too close too bedtime. When you belly is busy digesting, you are not going to get your best sleep. Caffeine is obviously a stimulant and that’s why it’s great for mornings. And even though alcohol might initially relax you, it also can wake you up in the middle of the night too. You also might want to not drink a lot of water before bedtime, for obvious reasons. Frequent trips to the bathroom are not conducive to good sleep.
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 toward making you feel good.
There are a few disorders that can keep someone from good sleep as well as some easily changeable lifestyle choices such as diet, exercise and whether the bedroom environment is relaxing—or not. The National Sleep Foundation’s Sleep Awareness Week, observed from March 11 to 17 this year, is a great time to review how much sleep we should be getting and how we can improve the duration and quality of our down time.
According to the Centers for Disease Control and Prevention (cdc.gov), 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.
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 rightfully want to sleep in after a difficult work week—especially taking into consideration that we’re going to lose an hour this weekend when we spring forward for Daylight Savings Time. Still, it’s one of the main components to achieve a healthy sleep pattern.
You also should give yourself at least seven hours of sleep time between the time you go to bed and need to get up. 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. They should be quiet and dark and kept at an optimal temperature. I always had heard that it’s better to be on the cool side and now that we’ve installed a smart thermostat, we have it set go down to 68 degrees Fahrenheit when we go to bed and then to start warming up just before we rise. It’s made a big difference and now I really notice if the room is too warm.
Removing electronic devices from the bedroom is definitely a tough one these days, whether it’s a TV so you can catch someone named Jimmy do a late-night show or a tablet or smartphone that you use for reading or surfing the web. 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.
Also, avoid eating large meals and drinking caffeinated beverages or alcohol too close too bedtime. When you belly is busy digesting, you are not going to get your best sleep. Caffeine is obviously a stimulant and that’s why it’s great for mornings. And even though alcohol might initially relax you, it also can wake you up in the middle of the night too. You also might want to not drink a lot of water before bedtime, for obvious reasons. Frequent trips to the bathroom are not conducive to good sleep.
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 toward making you feel good.
Mary Wade Triplett is the public information officer for the Monongalia County Health Department.
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