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How Well are You Sleeping?Tips for Better Sleep • Don't nap later than 3 p.m. • Avoid caffeine, alcohol, and nicotine in the four to six hours before bedtime. • Keep a regular sleep-wake cycle.Try to go to bed and wake up at the same time every day. • Don't eat large meals within two hours of bedtime. • Sleep in a dark, quiet room with a comfortable temperature. • If you can't fall asleep within 20 minutes, do a quiet activity somewhere else and return to bed when you're sleepy. • Wind down in the 30 minutes before bedtime with a relaxing pre-sleep ritual such as a warm bath, soft music, or reading. • Don't exercise within two hours of bedtime. Exercising five or six hours before bedtime may help you sleep more soundly. There are many reasons for sleep deprivation. Each year, there are about 40 million people in the United States who suffer from sleeping disorders. An additional 20 million have occasional sleeping problems, according to the National Institute of Neurological Disorders and Stroke. People who work nights, for example, probably never completely adapt because our bodies want to be awake during the day and asleep at night. We are governed by the circadian rhythm, an internal clock that regulates sleep and wake cycles. Sleep deprivation can also result when people choose to skimp on sleep in favor of work, parties or late-night television. Whatever the reason for sleep loss, research has shown that it takes a toll on us both mentally and physically. While we sleep, our bodies secrete hormones that affect our mood, energy, memory, and concentration. Testing has shown that with a driving simulator or a hand-eye coordination task, sleep-deprived people may perform just as badly as intoxicated people. Can’t Fall Asleep--Can’t Stay AsleepMost people experience short-term insomnia at some time. Insomnia includes having trouble falling asleep, having trouble getting back to sleep, and waking up too early. Insomnia is more common in females, people with a history of depression, and in people older than 60. Temporary insomnia can be caused by noise or a stressful event like the loss of a job or a death in the family. A National Sleep Foundation poll of 993 adults over 18 found that close to half of the respondents reported symptoms of insomnia as they tried to sleep in the nights immediately following the terrorist attacks on September 11, 2001. Certain medications could keep you awake, particularly those that treat colds and allergies, heart disease, high blood pressure, and pain. And some of us practice bad habits that sabotage our sleep. This includes drinking alcohol and eating too close to bedtime, says James Walsh, Ph.D., president of the National Sleep Foundation and executive director of the Sleep Medicine and Research Center in Chesterfield, Mo. “Alcohol works as a sedative, but it’s also metabolized quickly--within two to three hours for moderate doses,” Walsh says. “So you’ll have a rebound effect. You may sleep soundly for the first couple of hours but then toss and turn later.” And large meals in the two hours before bedtime could cause indigestion. Short-term insomnia lasts only a few days and is usually not a cause for concern. Insomnia is considered chronic when it lasts most nights for a few weeks or more. This longer-term condition deserves professional attention. Sometimes insomnia is caused by an underlying illness that needs treatment, such as a thyroid disorder, anxiety, depression, arthritis, or asthma. About 85 percent of people who have insomnia can be helped with a combination of behavioral therapy and medicine, says Marc Raphaelson, M.D., a neurologist with the Greater Washington Sleep Disorders Center in Rockville, Md. Sleepy During the DayFeeling tired every now and then during the day is normal. But it’s not normal for sleepiness to interfere with your routine activities. For example, you shouldn’t be dozing off while reading the newspaper, during business meetings, or while sitting at a red light. Slowed thinking, trouble paying attention, heavy eyelids, and feeling irritable are other warning signs. Experts say that most adults need at least eight hours of sleep every night to be well rested, but this varies from person to person. The bottom line is that you should sleep for the number of hours it takes for you to feel rested, refreshed, and fully alert the next day. If you’ve had a good sleep, you shouldn’t feel drowsy during the day. Naps can be good, but the American Academy of Sleep Medicine recommends napping before 3 p.m. and for no longer than an hour so that it doesn’t interfere with falling asleep at night.
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