Are you getting the recommended 7-plus hours per night needed to support your good health? The number of health conditions linked to inadequate sleep is almost endless, with diabetes, obesity and heart disease at the top of the list. Going to bed early and sleeping through the night is supposed to help you feel awake and refreshed. If you awaken during the night and are not feeling refreshed see if one of these might be causing your sleeplessness.
- Using your electronics an hour or so before bed emits a blue light that suppresses melatonin, a sleep inducing production. Wearing a pair of glasses that blocks blue light (available online) may aid your sleep.
- Drinking coffee for an afternoon pick up may interfere with sleep later. You may be consuming caffeine in iced tea or chocolate. People metabolize it at a different rate so you may need to eliminate it after lunch.
- Maintaining a scheduled time to go to bed or wake up helps maintain a regular schedule. This schedule helps your body release melatonin later in the day.
- If afternoon energy drops and you get sleepy and take a nap, it may be helpful to schedule something active for that time; it will help you feel refreshed. Exercise causes better sleep quality.
- Your bed should be used for sleeping. If you read, do crossword puzzles of adult coloring books this may cause your brain to associate the bed with activities that you pursue while awake.
- Research shows that alcohol may make it easier to fall asleep but there is a rebound effect that causes lighter and more fragmented sleep in the second half of the night. Limit alcohol to three hours before bedtime and drink moderately; one for women and two for men is recommended.
- The timing of medications is important. Some, like diuretics for blood pressure, can wake you up to urinate more often. More than one or two bathroom breaks is abnormal. Antidepressants may either energize or sedate, ask your doctor about the best time to take them to ensure they won't interfere with your bedtime.
- If you find yourself awake, mind spinning with worry, your goal should be to stop worrying and address the root cause.
- If you have improved your sleep habits, avoided afternoon caffeine and find no help; see your doctor for an elevation.
Researched by Jessica Migala AAA/Health