Getting Enough Sleep

HealthWatch for March 2007
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National Sleep Awareness Week March 5-11

Experts in the area of sleep have found recently that there are more than 100 million Americans of all ages who are not getting enough sleep. Many individuals believe that this does not have a significant impact in their lives but over time lack of sufficient sleep can lead to stress, depression, and other mental and physical conditions.

Generally, adults need about seven hours of sleep per night. Studies have found that children and adolescents need even more; around 9 or 10 hours per night.

Just one in five adolescents get an optimal nine hours of sleep on school nights; nearly one-half (45%) sleep less than eight hours on school nights.

According to Dr. Amy Wolfson, author of The Woman’s Book of Sleep, “health issues women often experience when they lack proper sleep are heart problems, weight issues, stress, and even car accidents.”

Below are just a few tips for a Good Night’s Sleep:

Create an optimal sleep environment by making sure that your bedroom is comfortable, cool, quiet and dark.  If noise keeps you awake, try using background sounds like “white noise” or earplugs. If light interferes with your sleep, try a sleep masks or blackout curtains.
Avoid using your bed for anything other than sleep and intimate relations. Do not watch television, eat, work or use computers in your bedroom.
Try to clear your mind before bed time by writing things down or making a to-do list earlier in the evening. This is helpful if you tend to worry and think too much in bed at night.
Establish a regular bedtime and a relaxing routine each night by taking a warm bath, listening to soothing music or reading. Try relaxation exercises, meditation, biofeedback or hypnosis.  Wake up at the same time each morning, including days off and vacations.
Avoid naps. If you are extremely sleepy, take a nap. But limit naps to less than one hour - no later than 3 p.m.
Avoid stimulants (coffee, teas, cola, cocoa and chocolate) and heavy meals for at least four hours before bedtime. Limit caffeinated beverages to two per day and avoid them entirely if you have trouble sleeping at night.
Exercise regularly, but not within four hours of bedtime if you have trouble sleeping.

Resource: Cleveland Clinic Website

Adequate sleep is as important as eating healthy and exercising regularly. Sweet Dreams!

Local Resources

Akron Children’s Hospital: Preparing Your Toddler for a Good Night’s Sleep
Cleveland Clinic: What You Need to Know About Sleep
Cleveland Clinic: Sleep and Aging
National Public Radio (NPR): Americans Not Getting Sleep
National Public Radio (NPR): Helping Teens Make Peace with Sleep

National and State Resources

Everyday Health: Sleep Deprived Teens Pose Safety Hazard
HelpGuide.org - Getting the Sleep You Need
National Sleep Foundation: Sleep for Kids
Web MD: Kids Not Getting Enough Sleep