Health Feature Articles
Sleep - are you getting enough?
Jinny Hopp, Human Development Specialist, Jasper County University of Missouri Extension
Recent research in the area of sleep has determined that
as many as two-thirds of Americans lack enough sleep.
Over time the lack of sleep can lead to stress,
depression, mental and physical exhaustion. We know that
when we are not well rested we do not perform at our
best. Most adults need seven to eight hours of sleep
each night. Some people may need as few as 5 hours or as
many as 10 hours of sleep each day. Children need even
more sleep per 24 hour day. Both children and adults can
use naps to get the total number of hours of rest they
need. The focus here is for adults to meet their need
for rest.
Lack of sleep can be caused by many factors. Some are
within our control while others are beyond our control.
Life changes such as moving, taking a new job or
assignment at work, going on vacation, marriage, and
pregnancy cause us to worry rather than sleep when we go
to bed. Parents of young children know that until the
children sleep soundly through the night the parents
will not be able to sleep either. As we age our sleep
habits can change causing less restful sleep. Some
medications alter sleep patterns. Depression can lead to
sleep rhythms being disturbed. Medical providers should
be consulted when sleep problems begin to interfere with
functions of daily living for anyone.
Is your sleep account overdrawn? Consider your sleep
habits. Your body has a regular rhythm. Your body and
your brain will tell you when they need rest. Use this
information to set a regular going to bed time and a
regular getting up time. Keeping this simple routine
helps your body have the energy it needs every day.
Sleep cannot be stored. Bodies need rest on a regular
basis.
Most people find that the conditions of the room are
important to sleeping well. Usually people want the room
dark, cool, and quiet. Window coverings, fans, and noise
blockers can be used to achieve these requirements when
needed.
Some people use a nap to get the extra sleep they
need. Experts in the field of sleep suggest limiting an
adult nap to less than 45 minutes and taking it before
4:00 pm to be able to get a full nights’ sleep.
Watch what you eat and drink in the evening. High
protein, caffeine, and high sugar foods can keep you
awake. Liquids can cause you to have to get up in the
night.
Exercise earlier in the day can help you rest at
night. Generally people find that they need to complete
the exercise from 3 to 6 hours before trying to go to
sleep.
Avoid excitement before bedtime. This is not the time
to begin thinking about the big project at work or open
the statement from your stock broker; try reading,
taking a warm bath or shower, or other routine to relax
before bedtime.
When traveling try to keep your normal eating and
sleeping routine. You may find it easier to adjust to a
different time zone by adapting going to bed times and
waking times before you leave home to be the same as
your destination. Some people plan for a day of rest
after a long trip to give their bodies time to adjust to
the changes.
Rest is the reward for good sleep habits. All work,
at home and on the job, is easier when a person is
rested. Are you getting enough sleep? If these
suggestions do not help to improve your quality of rest
it may be time to schedule an appointment with your
family Doctor to examine other options for getting the
rest you need.
Source: National Sleep Foundation, http://www.sleepfoundation.org/
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Last Updated 04/25/2008
