Stress
Are You Getting Enough Sleep?
Sleep is one of the most basic factors in effective stress management. Along with adequate nutrition and physical activity, sleep provides a foundation for managing day to day hassles and functioning at our best. Most people need a minimum of 7 hours sleep but unfortunately, not many of us get what we need on a regular basis. Americans now sleep 20 percent less than in the past while working and commuting more.
Inadequate sleep can have serious consequences. According to an article in the Journal of American College Health, sleepiness has been implicated as a cause in over 35% of motor vehicle fatalities. In addition, lack of sleep was a factor in the Exxon Valdez oil spill. On a more practical, but still important, level, we only function at about 50-70% efficiency without adequate sleep so, when we're tired, we're more likely to waste time reading and re-reading text or making silly writing mistakes when studying or working.
Check out your current sleep habits by doing the quick inventory below then read on for some tips on getting good sleep. The inventory (Epworth Sleepiness Scale) is from the Sleep Disorders Unit, Epworth Hospital, Melbourne Australia
Use these scores
0 = never doze
1 = slight chance of dozing
2 = moderate chance of dozing
3 = high chance of dozing
Rate your likelihood (0-3) of dozing while engaging in the following activities:
- sitting and reading
- watching TV
- sitting inactive in a public place (meeting or theater)
- as a passenger in a car for an hour without a break
- laying down to rest in the afternoon
- sitting and talking to someone
- sitting quietly after lunch (when you've had no alcohol)
- in a car stopped in traffic
Add your total. Interpretation Scale:
0-6: You are probably getting adequate sleep
7-8: Average. You may have mild sleep deprivation
9 and above: You may be significantly sleep deprived.
Tips for Improving the Quality and Quantity of Your Sleep
- Caffeine achieves its maximal effects two hours after ingestion, so if you want to be alert at 9 p.m., you should have your pop or coffee at 7 p.m. Since it can inhibit sleep if it is consumed too close to going to bed, it is a good idea to stop all caffeine intake after 7 p.m.
- Although alcohol can promote drowsiness and is in fact a depressant, it can cause a restless sleep and may actually deprive you of necessary REM sleep.
- Exercising before bed will increase your heart rate and metabolism. Your body will need time to resume a resting heart rate and this will delay the onset of sleep.
- A glass of milk before bed really will help you become drowsy. Milk contains an enzyme called tryptophan, which induces drowsiness.
- Save your bed for sleep and sex. Psychologically it is not a good idea to get in the habit of studying, reading, or watching television in bed. Keeping your bed as a place for sleep only trains your body to go to sleep when it gets there!
- Stop studying at least 30 minutes before you go to bed and use this time to relax instead. Thinking about what you have just read or written can prevent you from falling asleep.
- Keep a paper and pencil next to your bed so you can write down thoughts that keep running through your head, i.e. "Things I have to do tomorrow."
- Turn the face of your clock away from your bed. Watching the time pass will only induce more anxiety and further compound the problem of not being able to fall asleep.
- Feeling tense? Try listening to peaceful music, or visually imagining yourself in a relaxing atmosphere. Muscle relaxation, beginning with your facial muscles and working down to your toes, can help induce sleep.
- Eating too close to bed time can cause disrupted sleep and you will feel less rested the next day. If you are hungry, stick to carbohydrates, such as popcorn, bread or crackers, which are easier for your system to digest.
Page updated: 3/27/08
