Sleep Alert
Do you think you’re getting enough sleep? Are you sure? Lack of sleep has become an American epidemic, according to the 2002 “Sleep in America” report by the National Sleep Foundation.
Almost 40 percent of those polled reported getting less than seven hours of sleep on weeknights. While the amount of time each individual needs to sleep at night varies, you can tell whether you are getting enough shut-eye by answering the following questions from the National Sleep Foundation. If you answer yes to any of these questions, you probably need more sleep:
- Do you often hit the snooze button to catch a few more minutes of sleep before getting up?
- Do you look forward to catching up on sleep over the weekend?
- Do long meetings, overheated rooms or heavy meals put you to sleep?
A variety of things can interfere with a good night’s sleep. The questions below can help you figure out what keeps you from getting enough rest and what you can do about it.
Do you regularly drink or eat right before going to bed? Heavy meals, caffeinated drinks and alcoholic beverages before bed can make sleep less restful. Avoid caffeine for at least six hours and alcohol for two hours before sleeping. Also, don’t eat a big meal right before you go to bed.
Do you smoke? Cigarettes are stimulants. Also, smokers can go into nicotine withdrawal at night, making sleep less restful. Avoid smoking for at least two hours before bedtime. Better yet, kick the habit for good.
Do you exercise regularly? Exercise can help you sleep better and more deeply, as long as you don’t do it right before bedtime.
Do you have a comfortable sleep environment? If you wake up feeling stiff and unrested, you may need a new mattress. Is your room quiet and dark? Buy earplugs and close the curtains to block out noise and light. Make sure the temperature in your room is comfortable for sleeping.
Do you have a regular sleep schedule? Going to sleep and getting up at the same time are important for restful sleep.
Write down the things in your life that may be interfering with sleep. Choose the easiest things to change first. Changing even one or two things, such as getting a new mattress or cutting back on caffeine, can help. Tackle the more difficult tasks, such as stopping smoking, one at a time. If these tips don’t help or you snore excessively, talk with your doctor. You may have a sleep disorder.
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