National Sleep Awareness Week (March 5-11th)

Daylight savings time is just around the corner and experts say that this is a great time to reset your sleeping habits!  According to the National Sleep Foundation, adults need on average, 7-9 hours of sleep a night.  Even though the recommendation is 7-9 hours a night, 37.7% of adults report regularly sleeping less than 7 hours per night.

Why is it crucially recommended to get 7-9 hours of sleep each night?  Insufficient sleep, as reported by the CDC, is associated with many chronic diseases and conditions--"such as diabetes, cardiovascular disease, obesity and depression--which threaten our nation's health."  Frequently, people refer to their health as a culmination of physical activity, nutrition, social and mental well-being.  Do you find "necessary" activities deprive you of getting at least seven hours of sleep at night?  CDC wisely suggests that if we deprive ourselves of sleep we need to adjust our thinking and recognize, "that sufficient sleep is not a luxury--it is a necessity--and should be thought of as a vital sign of good health."

To avoid unintentionally falling asleep at work or at the wheel, the National Sleep Foundation provides basic recommendations for making sure you get a good nights sleep.

• Routine. Go to bed at the same time each night and rise at the same time each morning
• Bedroom Relaxing Atmosphere. Make sure your bedroom is quiet, dark and relaxing environment, which is neither too hot or too cold
• Only Sleep in Bedroom.  Make sure your bed is comfortable, and is only used for sleeping (avoid reading, watching TV, or listenign to music in your bed.)
• Relaxing Ritual. Set a relaxing bedtime ritual, like a warm bath or listening to calming music.
• Don't Worry.  If concerns come to mind, write them in a "worry book" so you can address those issues the next day
• Physical Activity. May help promote sleep, but not within a few hours of bedtime
• Don't Eat Late.  Avoid large meals before bedtime.

If your sleep problems continue and interfere with your daily activities, you should seek evaluation and treatment by a physician, preferably one familiar with assessing and treating sleep disorders.  The CDC suggests before your visit to keep a diary of your sleep habits for about 10 days.  For suggestions of what to include in your sleep habits journal, please visit CDC Can't Sleep.