To Your Health
Do You Get Enough Sleep?

by Paulette Avery RN, MSN

For 70 million Americans who suffer from sleep problems, sleep deprivation and the accompanying fatigue can make getting through the day a challenge, even dangerous.

According to an article by Kathryn A. Lee, RN, Ph.D., in the spring 2005 issue of The Science of Caring (a publication of the UCSF School of Nursing), the National Highway Traffic Safety Administration estimates that 100,000 car accidents a year can be attributed to drowsy driving.

So how much sleep is enough? The 2002 Sleep in America Poll found that Americans average only 6.9 hours on weeknights, with a slightly better 7.5 hours on weekends. That's a significant change from the 10 hours a night that was common before Edison invented the light bulb. More important than the number of hours you sleep, however, is how you feel. We all need the amount of sleep that allows us to stay awake, alert, and energetic throughout the day.

Here are some tips, known as sleep hygiene, to help you sleep well.

Sleep only when you feel sleepy. That seems obvious, but if you are still awake 20 minutes after you go to bed, get up and try doing something boring until you feel sleepy.

Avoid naps. Although the nap may feel good at the time, it can make you less ready for sleep at bedtime.

Go to bed and get up at the same time each day. I find this one hard to follow. When I have the chance to sleep later, I do. But the experts say you will feel better if you maintain a regular sleep schedule.

Get regular exercise, but do it at least four hours before bedtime. Exercising too close to bed time can interfere with sleep.

Use your bed only for sleeping. Avoid reading or watching TV in bed. Having sex is allowed, however. The idea is to associate sleeping with being in bed, and nothing else.

Avoid caffeine, nicotine, and alcohol for at least four to six hours before bed. These chemicals are stimulants that can interfere with your sleep. Alcohol may help you get to sleep, but will cause problems later in the sleep cycle.

Have a light snack before bed. The snack can keep you from feeling too hungry, but avoid a heavy meal close to bedtime. Dairy products and turkey all contain tryptophan, which may help you get to sleep.

Try a hot bath 90 minutes before bed. When your body temperature begins to drop, you will feel sleepy.

Make your bedroom conducive to sleep. Make sure the room is comfortably cool, and use blankets to stay warm. If light is a problem, use blackout shades or wear a sleep mask.

Use sunlight to set your biological clock. After you get up in the morning, go outside and turn your face to the sun for 15 minutes.

Sleep well and sweet dreams!

Paulette Avery is a registered nurse and a freelance writer who specializes in health issues.