Tired and Cranky?
Tired and Cranky?
If so, you may not be getting a good night's sleep. An estimated 70 million Americans, or nearly one in every four, have trouble sleeping peacefully.
Whether we have trouble nodding off or we toss and turn, our performance and health can dramatically be affected by this loss of sleep. Ask yourself the following questions to evaluate how you are sleeping. Do you:
- Struggle to stay awake when inactive, for example watching television or reading?
- Have difficulty paying attention or concentrating at work or home?
- Have performance problems at work?
- Often get told by others that you look tired?
- Have difficulty with your memory?
- Have slowed responses?
- Have difficulty controlling your emotions?
- Feel the need to take naps almost every day?
- Fall asleep while driving?
If you experience one or more of these characteristics, you may not be getting the proper amount of sleep at night. But what is the "proper" amount of sleep per night? Click here to find out, and to see some answers to some frequently asked questions on sleep and sleep disorders.
What did you learn? Test your knowledge about how much you know about the importance of sleep.
Fortunately, there are some easy tips to follow to enjoy a "good night's sleep":
- Set a schedule. Go to bed at the same time each night and get up at the same time each morning.
- Exercise. Try to exercise 20-30 minutes a day. Daily exercise often helps people sleep. But don't exercise too close to bedtime, since that may keep you awake.
- Avoid caffeine, nicotine and alcohol. Smokers tend to sleep lightly and often wake up in the early morning due to nicotine withdrawal.
- Relax before bed. You can train yourself to associate certain restful activities with sleep and make them part of your bedtime ritual
- Sleep until sunlight. If possible, wake up with the sun, or use very bright lights in the morning.
- Don't lie in bed awake. If you can't get to sleep, don't just lie in bed. Do something else, like reading or listening to music, until you feel tired.
- Control your room temperature. Extreme temperatures may disrupt sleep or prevent you from falling asleep.
Some sleep disorders may be physical, so if you still have trouble sleeping, check with your physician. Here are some fact sheets on some common sleep disorders that are physical.
When it comes to the cost of health care and staying healthy, your choices make a difference.
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Links:
Sleep FAQ:
http://cl.exct.net/?ffcb10-fe661771776305797513-fe271d787d65057c771c72-ff031571716105
Sleep knowledge test:
http://cl.exct.net/?ffcb10-fe6c1771776305797414-fe271d787d65057c771c72-ff031571716105
Sleep disorder fact sheets:
http://cl.exct.net/?ffcb10-fe6a1771776305797416-fe271d787d65057c771c72-ff031571716105
Sources:
National Institutes of Health; NINDS; Brain
Resources and Information Network (BRAIN),
http://cl.exct.net/?ffcb10-fe681771776305797410-fe271d787d65057c771c72-ff031571716105.
Healthology, "The Costs of Lost Sleep with RLS,"
June 14, 2005.
Department of Health and Human Services,
National Institutes of Health, Sleep Disorders
Information,
http://cl.exct.net/?ffcb10-fe6a1771776305797416-fe271d787d65057c771c72-ff031571716105.
Disclosure Disclaimer: This information is intended for educational purposes only, and should not be interpreted as medical advice. Please consult your doctor for advice about changes that could affect your health or your lifestyle.