Are You Getting Enough Sleep?

If you ever feel sleepy during the day or find it hard to wake up in the morning, you’re familiar with the powerful need for sleep.

What you may not realize is that sleep is as essential for your well-being as a healthy diet and exercise. Chronic lack of sleep can increase blood pressure; contribute to stress, car accidents, weight gain, and judgment errors; and affect your work.

“Our overactive, overstimulated society has created so much opportunity for sleep deprivation that what’s really abnormal sleepiness is now almost the norm,” says Ron Kramer, M.D., a neurologist with the Colorado Sleep Disorders Center in Englewood, Colo., and a spokesman for the American Academy of Sleep Medicine. “However, no matter what people say to the contrary, if they claim they can get by on five hours of sleep a night for extended periods, they aren’t doing their best work or living a healthy lifestyle.”

How much is enough?

According to Dr. Kramer, sleep researchers have found people who regularly sleep less than six hours or more than nine hours a night don’t live as long as those who get closer to eight hours of solid rest on most nights.

To determine if you’re getting enough rest, answer the following questions:

• Do you have trouble falling asleep, staying asleep, waking up on time, or feeling refreshed after sleeping?

• Do you have at least one of the following problems?

  • Low energy

  • Attention, concentration, or memory problems

  • Poor work performance

  • Daytime sleepiness

  • Making errors at work or while driving

  • Frustration or worry about your sleep

If you answered yes to several of these questions, it’s likely you’re not getting enough sleep and could benefit from the following sleep hygiene method for improving your sleep.

“Sleep hygiene consists of basic habits that help you develop a pattern of healthy sleep,” Dr. Kramer says. “Practicing these on a regular basis greatly improves most people’s ability to sleep well at night.”

Steps to take

• Don’t go to bed unless you’re sleepy. If you’re not sleepy at bedtime, find something relaxing, but not stimulating, to do.

• If you’re not asleep after 20 minutes, get out of bed and do something that will make you feel relaxed.

• Establish rituals that help you relax each night before bed. This can include such things as a warm bath, a light snack, or a few minutes of reading.

• Avoid taking naps. If you must take a nap, try to keep it to less than an hour. Never take a nap after 3 p.m.

• Keep a regular schedule. Try to eat your meals, take your medications, exercise, and perform other activities at the same time every day. This will help keep your inner body clock running smoothly.

• Avoid caffeine, nicotine, and alcohol within six hours of bedtime.

• Exercise regularly, but not within six hours of bedtime.

• Make your bedroom quiet, dark, and a little bit cool.

Finally, see your health care provider if you continue to have trouble sleeping after you’ve done your best to improve your sleep hygiene for two or three months and still aren’t getting enough rest.

“Your doctor can determine if any of your medicines are keeping you awake or if you have a physical problem such as arthritis pain or restless legs syndrome that, when treated, will improve your rest,” Dr. Kramer says. “Sleep is too important a component of good health to miss. Seeking solutions is crucial to your well-being.”