Waves of Wellness: Keys for a good night’s sleep.
Thu, Aug 13, 2015 @ 2:57 pm
Sleep plays a vital role in good health and well-being throughout our life. Getting enough quality sleep at the right times can help protect our overall health. Sleep rejuvenates our mind and body and helps our brain function properly. Sleep is important in maintaining a healthy balance of the hormones which control weight, glucose metabolism, growth and also a healthy immune system.
A good night sleep is restful and uninterrupted. Most adults need seven to eight hours of sleep. Basically, anyone can have a sleep problem. Many people accept it as normal and few people seek the help they need from their doctors.
Do you have trouble falling asleep or staying asleep? Do you feel tired during the day? Try these techniques for building good sleep habits. They can reset your biological triggers that can help you get enough sleep.
DURING THE DAY
■ Try to wake up at the same time every day. If your schedule allows it, wake up with the sun. An hour of morning sun can help set your internal clock. If you have trouble waking up, go to where there is bright light.
■ Try not to nap too much or spend more time in bed.
■ Be as active as possible. Taking a 30-minute walk or bike ride five or six hours before bed is ideal.
IN THE EVENING
■ Avoid smoking, using alcohol and eating spicy or heavy meals before bedtime. Avoid drinking caffeine after 4 p.m.
■ Eating a high-protein snack, such as warm milk or turkey, two hours before bed may help you sleep.
■ Try heading to bed at the same time each night, but only when you are sleepy.
■ Avoid watching TV, eating, listening to music, using the computer or working in bed. These activities stimulate brain activity.
■ Make your bedroom as dark, quiet and comfortable as you can.
■ Wear loose clothing and change your linens regularly.
■ If you don’t fall asleep in 10 to 15 minutes, get out of bed and leave the room. The same is true if you wake up and can’t fall back to sleep.
■ Practice relaxation techniques for 30 minutes prior to bedtime.
TIRED OF BEING TIRED?
Sleep disorders lead to sleep deprivation which can negatively impact your brain, heart and whole body. About 90 million Americans suffer from snoring activity during sleep. While half of these people are “simple snorers” or primary snorers, the other half may have a serious sleep disorder called obstructive sleep apnea (OSA). OSA is a serious sleep disorder that occurs when a person’s breathing is interrupted during sleep. People with untreated sleep apnea stop breathing repeatedly during their sleep, sometimes hundreds of times. This means the brain — and the rest of the body — may not get enough oxygen.
Clinical studies have shown a link between obstructive sleep apnea and increased risk of heart attack, congestive heart failure, stroke, diabetes mellitus and other derangements as well, such as:
■ Impairing your ability to learn, concentrate and judge appropriately.
■ Increasing the risk for accidents.
■ Decreasing interest in sex, decreased libido, erectile dysfunction, lower testosterone level, excessive sleepiness and irritability.
■ Increasing the risk of anxiety and depression.
■ Aging your skin. Your eyes become puffy with lackluster skin and fine lines with dark circles under the eyes.
■ Gaining weight since sleep regulates the hormones that control appetite. Lack of sleep can stimulate craving for high-fat, high carbohydrate food.
■ Increasing the risk of death during sleep.
If you or your partner is a frequent loud snorer, stops breathing, gasps or chokes during sleep, experiences excessive restlessness at night or feels sleepy during the day, you may want to bring it up with your doctor to see whether a sleep study is necessary. Your primary care physician will be able to refer you to a sleep specialist. Don’t underestimate the health risks of sleep deprivation and sleep disorder breathing and don’t dismiss snoring as “natural” and part of natural aging.
Your health depends on getting enough sleep. If you or your partner experiences any symptoms of snoring or sleep apnea, don’t wait long to consult with a sleep specialist. There are treatments and you can get your restful nights back.
Dr. Sam Georges Kosseifi, MD, D.A.B.S.M, is a board-certified sleep medicine specialist and the medical director of the Sleep Disorder Centers at Baptist Health. For more information, call (904) 202-1632 or visit sleepbetterjax.com to take a free self-assessment. The Baptist Beaches Sleep Center is in the Wilson/Epstein Center, 1320 Roberts Drive.
