Getting Enough Sleep?

Before Thomas Edison’s invention of the light bulb, people slept an average of 10 hours a night. Today Americans average 6.9 hours of sleep on weeknights and 7.5 hours per night on weekends. The majority of American adults (63%) do not get the recommended eight hours of sleep needed for good health, safety, and optimum performance.

Here are some tips that may help you sleep…
1. Exercise regularly, but finish your workout at least three ours before bedtime.

2. Avoid foods and drinks high in sugar (including honey and syrup), caffeine (coffee, colas, teas, chocolate) and alcohol before bedtime. Avoid large meals and limit fluid intake before bed. Try a healthy snack so you are not too full or too hungry.

3. Try to have a standard relaxing bedtime routine. A relaxing routine right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. Also, make sure your bedroom is dark, cool and quiet and that your pillows and bed provide you with comfort.

4. Maintain a regular bed and wake time schedule including weekends. As we get less than 7-8 hours of sleep we create a sleep debt. We often think that we can “pay back” on this debt, but that is not how our bodies work. As you stay on a regular sleep schedule, you will prevent the debt and it will be easier to get up in the morning and feel like you have enough energy throughout the day.

If you have sleep problems…Try these tips and record your sleep and sleep-related activities in a sleep diary. If problems continue, discuss the sleep diary with your doctor.