Tips for a restful night
Follow these tips provided by the National Sleep Foundation to help ease into a sweet slumber:
- Stick to a sleep-wake schedule. Set your internal clock by going to sleep at the same time each night and getting up at the same time every morning — including weekends. Your body will get used to the routine.
- Create a sleepy environment. A dark room and comfortable bed will tell your body that it's time to sleep.
- Establish a relaxing bedtime routine. Taking a warm soak in the tub or listening to relaxing music before bed can help you de-stress and drift off.
- Exercise regularly. Getting some exercise earlier in the day helps you sleep better at night.
Sleep debt occurs when you continually fall short of the amount of rest your body requires over a period of time. The average adult needs seven to eight hours of sleep each night; the exact amount varies from person to person. If you get anything less than your body needs, it compounds in your sleep debt — and must eventually be repaid.
A recent poll by the National Sleep Foundation found that the majority of American adults experience sleep problems, but few understand the importance of getting enough rest. A growing sleep debt risks more than just making you cranky and sluggish — it can hurt your physical and emotional health, too.
Your head
Studies show that well-rested people learn tasks and perform memory and creative problem-solving exercises better than those who are deprived of sleep, even by just a few hours. A lack of sleep also slows reaction time considerably. Concentrating and paying attention are more difficult, and certain tasks — driving in particular — can even become dangerous.
Your heart
Your heart and vascular system rest during sleep, which is important to cardiovascular health. Your heart rate and blood pressure slow by about 10% during certain phases of sleep. Missing this nightly dip in blood pressure increases your chance of strokes, irregular heartbeat, heart attacks and congestive heart failure.
Your hormones
Sleep is also a powerful regulator of hormones. It triggers those that help build muscle mass, repair cells and tissue, and encourage fertility. Missing sleep also reduces your body's chance to create cytokines, a hormone that helps your immune system fight off common infections.
Weight management might also be aided by getting enough shut-eye. People who sleep just five hours a night are more likely to become obese than those who sleep seven to eight hours.* Experts tie this to sleep's ability to regulate hormones that control appetite and energy use.
Still tossing and turning?
Catching enough ZZZs might not come as easily as just getting into bed earlier. In fact, 58% of adults in the United States experience insomnia at least a few nights a week.*
If you have problems falling asleep for more than a week or have a recurring sleep problem, you may have a sleep disorder. HealthEast Sleep Care can evaluate your sleep habits and help you on your way to a restful night. We've been helping patients find more restful sleep since 1981, when a sleep center opened at St. Joseph's Hospital. Today, HealthEast Sleep Care is available at several locations.
Don't wait! Call us at 651-232-1212 or visit our web site for a better night's sleep.
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