Monthly Health Feature-September 2007

Are You Getting Enough Sleep?

By Angela Hammer, UI Wellness Practicum Student Summer 2007

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Are you often still tired when you wake up in the morning? Do you fight your fatigue at night so that you can complete just a few more tasks on your “to do” list or to finish that TV show?

The truth is that a lot of people do not get enough sleep. While you may think inadequate sleep will just affect how you feel the next day, it may be more hazardous than you think, especially when it comes to driving. In fact, according to the U.S. Department of Health and Human Services, “When people who lack sleep are tested by using a driving simulator, they perform as badly or worse than those who are drunk.”  Furthermore, “One-quarter of the drivers surveyed in New York State reported they had fallen asleep at the wheel at some time.” Like those who are drunk, people who are overly tired are more apt to make poor judgments and to take risks. Therefore, being sleepy could affect your performance not only on the road, but also at work.

So how much sleep do you really need? Studies show that healthy adults who are given unlimited time to sleep most often sleep for 8 to 8 ½ hours. It is important to note, though, that adequate sleep varies from person to person. Some people only need 7 hours to function normally while others need more than 9 hours.

Quantity is not the only factor in determining tiredness. Quality plays a huge role as people whose sleep is regularly interrupted do not get enough deep sleep to accrue health benefits. Sleep is important for the growth and repair of cells, learning and memory ability, mood, and cardiovascular benefits (heart rate decreases with deep sleep), among other things.

Here are a few tips from the Nursing Journal to help you to fall asleep quickly and stay asleep longer:

1. Stick to a sleep schedule. If you work regular hours, go to bed and get up the same time each day, including your days off. Sleeping later on days off won't fully make up for the lack of sleep during the workweek and will make it harder to wake up early on your next workday.
2. Exercise early in the day. Try to exercise at least 30 minutes on most days, but not within 5 or 6 hours of your bedtime.
3. Avoid caffeine and nicotine. Coffee, colas, certain teas, and chocolate can contain caffeine, and its effects can last for 8 hours. Nicotine is also a stimulant, so many smokers sleep only lightly. In addition, smokers may wake up too early in the morning because of nicotine withdrawal.
4. Avoid alcoholic drinks before bed. You may think having an alcoholic nightcap will help you sleep, but alcohol interferes with restful deep and rapid eye movement sleep, keeping you in the lighter sleep stages. You also tend to wake up in the middle of the night when the alcohol's effects have worn off.
5. Avoid large meals and beverages late at night. A light snack is okay, but eating a large meal can cause indigestion, and drinking too many fluids can get you up to urinate.
6. If possible, avoid medications that delay or disrupt your sleep. Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns. Read labels and talk with your health care provider or pharmacist to see if any drugs you're taking are contributing to your insomnia.
7. Don't take naps after 3 p.m. Late-afternoon naps can make falling asleep at night harder.
8. Relax before bed. Don't overschedule your day; you need time to unwind before bed. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.
9. Don't lie in bed awake. If you find yourself still awake after staying in bed for more than 20 minutes, get up and do some relaxing activity until you feel sleepy. The anxiety of not being able to sleep can make falling asleep harder.