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Sleep is a fundamental component of good health for all ages. It is both restorative and protective for our bodies. Individuals who do not have adequate sleep are more likely to experience attention and memory difficulties. They may experience daytime sleepiness and a lack of energy.
Waking in the morning feeling refreshed, renewed, and invigorated is a good indicator of adequate sleep. For some people, adequate sleep is seldom achieved.
Why do we tend to not get enough sleep? For many people it is the nonstop lifestyles we tend to live. When you feel you do not have enough hours in your day, sleep is one thing you tend to leave out. But not getting the sleep your body needs can counteract your ability to achieve more.
Inadequate sleep can be associated with some medical conditions. Not getting enough sleep can lower metabolic function, comprise immunity, and can increase sensitivity to pain and increase mortality.
Several factors determine how much sleep is enough. Healthy adults, when given unlimited opportunity to sleep, will sleep on average between eight to eight and a half hours. Normal sleep ranges from seven to nine hours.
Sleep needs change throughout the life cycle. As people get older, the pattern of sleep also changes. For example, children spend more time in the deep stages of sleep than do adults.
Hormonal influences shift adolescents' biological clock. Teenagers are more likely to go to bed later than younger children and adults, and to sleep later in the morning.
From mid-life through late life, people's sleep is more interrupted by wakefulness during the night. Sleep problems may be related to lifestyle or may result from medical problems or the medications or treatments of those medical problems.
People whose sleep is frequently interrupted or cut short may not get enough quality or quantity of sleep. Just one night of inadequate sleep can adversely affect a person's functioning and mood during the next day. Trying to make up lost sleep on a weekend does not completely erase a person's sleep deficit.
So, how do you get a good night's sleep? Sticking to a sleep schedule is one of the best steps to take. Try to go to bed and wake up at the same time each day. This helps to keep your body rhythms consistent.
Naps do not substitute for a good night's sleep, but they can be restorative and help counter some of the impaired performance that results from not getting enough sleep at night. But don't take naps after 3 p.m. or they may interfere with a good night's sleep.
Be sure to exercise at least thirty minutes a day, but do not exercise too late in the day.
Avoid caffeine and nicotine. Caffeine is a stimulant and can take as long as eight hours to wear off. Late afternoon or evening intake of caffeine can make it hard to fall asleep at night and can increase your need to make frequent trips to the bathroom during the night. Nicotine is also a stimulant. Smokers often wake up too early in the morning because of nicotine withdrawal.
Also, avoid alcohol drinks before bed as they can have some of the same effects as caffeine.
Avoid large meals and beverages late at night. Your body needs time to digest the food you take in. A large meal too close to bedtime can cause indigestion that interferes with sleep.
If possible, avoid medicines that delay or disrupt your sleep. Do not stop taking prescribed medications without consulting your doctor. Discuss with your doctor or pharmacist to see if any drugs you are taking can contribute to insomnia. If so, can the medication be taken earlier in the evening or at a different time of day?
Have a good sleep environment. Eliminate noise, light or anything that might distract from sleep. Use a good and comfortable bed and pillow. Use the bedroom for sleeping purposes - a television or computer in the room can be a distraction.
A warm bath before bed or a warm glass of milk may really help you get off to sleep. Find something relaxing or calming to do before going off to bed. De-stress your mind and body and mentally "park your worries outside the sleep environment.
If still awake after lying in bed for more than twenty minutes, get up and do some relaxing activity until sleepy. The anxiety of not being able to fall asleep can make it even harder to fall asleep.
See a doctor if sleep problems persist. Sleep disorders are common, and some are serious, but most can be treated.
For more information on sleep and it's health benefits, you may call our Crawford County Extension office at 620-724-8233 and ask for the K-State Research & Extension publication, "Sleep: Want It, Need It, Get It", MF2830. A presentation on this topic will be given at our Extension Office located at 120 E. Buffalo in Girard on Friday, January 16th at 3 p.m. Extension programs are free and open to the public.
Sleep is a fundamental component of good health for all ages. It is both restorative and protective for our bodies. Individuals who do not have adequate sleep are more likely to experience attention and memory difficulties. They may experience daytime sleepiness and a lack of energy.
Waking in the morning feeling refreshed, renewed, and invigorated is a good indicator of adequate sleep. For some people, adequate sleep is seldom achieved.
Why do we tend to not get enough sleep? For many people it is the nonstop lifestyles we tend to live. When you feel you do not have enough hours in your day, sleep is one thing you tend to leave out. But not getting the sleep your body needs can counteract your ability to achieve more.
Inadequate sleep can be associated with some medical conditions. Not getting enough sleep can lower metabolic function, comprise immunity, and can increase sensitivity to pain and increase mortality.
Several factors determine how much sleep is enough. Healthy adults, when given unlimited opportunity to sleep, will sleep on average between eight to eight and a half hours. Normal sleep ranges from seven to nine hours.
Sleep needs change throughout the life cycle. As people get older, the pattern of sleep also changes. For example, children spend more time in the deep stages of sleep than do adults.
Hormonal influences shift adolescents' biological clock. Teenagers are more likely to go to bed later than younger children and adults, and to sleep later in the morning.
From mid-life through late life, people's sleep is more interrupted by wakefulness during the night. Sleep problems may be related to lifestyle or may result from medical problems or the medications or treatments of those medical problems.
People whose sleep is frequently interrupted or cut short may not get enough quality or quantity of sleep. Just one night of inadequate sleep can adversely affect a person's functioning and mood during the next day. Trying to make up lost sleep on a weekend does not completely erase a person's sleep deficit.
So, how do you get a good night's sleep? Sticking to a sleep schedule is one of the best steps to take. Try to go to bed and wake up at the same time each day. This helps to keep your body rhythms consistent.
Naps do not substitute for a good night's sleep, but they can be restorative and help counter some of the impaired performance that results from not getting enough sleep at night. But don't take naps after 3 p.m. or they may interfere with a good night's sleep.
Be sure to exercise at least thirty minutes a day, but do not exercise too late in the day.
Avoid caffeine and nicotine. Caffeine is a stimulant and can take as long as eight hours to wear off. Late afternoon or evening intake of caffeine can make it hard to fall asleep at night and can increase your need to make frequent trips to the bathroom during the night. Nicotine is also a stimulant. Smokers often wake up too early in the morning because of nicotine withdrawal.
Also, avoid alcohol drinks before bed as they can have some of the same effects as caffeine.
Avoid large meals and beverages late at night. Your body needs time to digest the food you take in. A large meal too close to bedtime can cause indigestion that interferes with sleep.
If possible, avoid medicines that delay or disrupt your sleep. Do not stop taking prescribed medications without consulting your doctor. Discuss with your doctor or pharmacist to see if any drugs you are taking can contribute to insomnia. If so, can the medication be taken earlier in the evening or at a different time of day?
Have a good sleep environment. Eliminate noise, light or anything that might distract from sleep. Use a good and comfortable bed and pillow. Use the bedroom for sleeping purposes - a television or computer in the room can be a distraction.
A warm bath before bed or a warm glass of milk may really help you get off to sleep. Find something relaxing or calming to do before going off to bed. De-stress your mind and body and mentally "park your worries outside the sleep environment.
If still awake after lying in bed for more than twenty minutes, get up and do some relaxing activity until sleepy. The anxiety of not being able to fall asleep can make it even harder to fall asleep.
See a doctor if sleep problems persist. Sleep disorders are common, and some are serious, but most can be treated.
For more information on sleep and it's health benefits, you may call our Crawford County Extension office at 620-724-8233 and ask for the K-State Research & Extension publication, "Sleep: Want It, Need It, Get It", MF2830. A presentation on this topic will be given at our Extension Office located at 120 E. Buffalo in Girard on Friday, January 16th at 3 p.m. Extension programs are free and open to the public.
