Better Sleep
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Step 1: Recognize Where You Are
Did you know?
Sleep is a physical necessity, not a luxury.
Most adults need 7 – 9 hours of sleep per night.
We go through 4 – 6 sleep cycles per night. Each cycle is about 90 min. of uninterrupted sleep.
Humans have a circadian rhythm, which is a daily (24-hour) cycle of biological processes, like sleeping, feeding and hormone production.
The circadian rhythm can be disrupted by irregular routines or traveling across time zones. This can leave a person “out of sync,” making getting to sleep or staying awake more difficult.
Why this matters:
Sleep, like nutrition and physical activity, is critical for good health at any age. Sleep deprivation can lead to serious health problems:
High blood pressure
Heart attack or heart failure
Stroke
Obesity
Diabetes
Psychiatric problems, including depression
Attention Deficit Disorder (ADD)
Mental impairment
Injury from accidents
Small Steps:
First, determine whether or not you are getting enough sleep. Start tracking your sleep using a journal or fitness tracker or other sleep app. Also ask yourself these questions:
Do you have trouble getting out of bed in the morning?
Do you depend on caffeine or other stimulants to get you through the day?
Do you feel drowsy when sitting in meetings or when driving?
Do you have trouble concentrating or remembering things?
If you answered “yes” to any of these questions, and it is a frequent problem for you, then you probably are not getting enough sleep, or you are not getting good quality sleep. It’s time to modify your sleep habits.
Step 2: Modify Your Behaviors
Did you know?
The QUALITY of sleep is just as important as the number of hours you spend in bed. A regular sleep schedule and uninterrupted sleep are keys to good sleep quality.
Certain daily habits and bedtime routines can either positively or negatively affect your sleep. These practices are known as “sleep hygiene.”
Practicing good sleep hygiene gives you the best chance of getting enough quality sleep.
“Artificial sleep” is any medication taken to initiate, maintain or increase sleep
Why this matters:
Sleep medications are not a long-term solution to sleep problems. They may make the problem worse or have dangerous side-effects.
Sleep medications can affect different people in different ways. Talk with your doctor before taking a sleep medication.
Sleep loss and untreated sleep disorders influence behavior and can negatively affect family health and relationships.
Getting good quality sleep on a regular basis helps you recover from stress and keeps your immune system strong.
Small Steps:
Try making changes in your daily practices to improve your sleep hygiene.
Keep a regular bedtime AND wake time (even on your days off) to improve sleep quality.
Establish a calming bedtime routine to help you ease into sleep.
Use your smart phone or other alarm to remind you to go to bed on time every night.
Avoid caffeine, alcohol, nicotine and exercise right before bedtime. For very sensitive people, having these stimulants even 6 hours before going to bed may interfere with their sleep.
Keep your bedroom quite, dark and cool for better sleep.
Avoid television, computers and other electronic screens within 2 hours of bedtime.
Step 3: Sustaining New Habits
Did you know?
Sleep disorders (insomnia, sleep apnea, restless legs syndrome and others) can prevent a person from sleeping well.
Chronic medical conditions, such as reflux and arthritis, as well as some medications, can interfere with a person’s sleep.
Sleep patterns change as we age. It may take longer to fall asleep, and we may awaken more often during the night.
Still, sleep is important at any age, and good sleep habits can help you sleep better.
Why this matters:
“Sleep debt” = the amount of sleep you need minus the amount you actually get. This debt adds up over time.
You cannot repay a week’s worth of sleep debt with a single night of extra sleep or weekend of sleeping late.
Chronic sleep deprivation may cause weight gain through its effects on metabolism & appetite.
Sleep loss may result in irritability, impatience, inability to concentrate and moodiness.
Small Steps:
Still having trouble sleeping?
When you have trouble falling asleep, or getting back to sleep after waking in the night, don’t watch the clock. Get out of bed and do something relaxing, like listening to gentle music. Keep the lighting dim. Once you start feeling sleepy, go back to bed.
If you need to nap during the day, do it early in the day, and keep the nap to less than 30 minutes.
If you have earnestly tried good sleep practices (“sleep hygiene”), and you are still not getting the sleep you need, talk to your doctor. You may need to see a sleep specialist.
The Tucson Medical Center Sleep Center can help you address your sleep problems. Learn more at:TMC Sleep Center
