Sleep deprived? Try these tips

SLEEP STRATEGIES

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• Sleep deprived? Try these tips

Mental health stories

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David Schulman, medical director of the Emory Clinic Sleep Disorders Lab, advises using your bedroom for only two functions, both of which begin with “S”. Here are a few tips to help create a tranquil sleep environment:

• Create a consistent bedtime routine and regular sleep schedule.

• Make sure bedroom is dark, cool and quiet with comfortable pillows and linens.

• Exercise regularly but complete your workout at least three hours before bedtime.

• Avoid foods and drinks with caffeine at least eight hours prior to bedtime.

• Avoid alcohol for a few hours before. It helps you get to sleep but won?t help you stay asleep.

• Don’t eat high carbohydrates (such as ice cream) before bedtime.

• Remove work materials, computers and television from your bedroom.

• Take a warm bath and let your body temperature cool prior to getting in bed.

• Wind down by reading, doing a crossword puzzle or meditating.

• If you haven’t fallen asleep in 30 minutes, get up and do something else for a while.

• If you have difficulty falling or staying asleep for 3 or 4 days a week and it continues for 3-4 weeks, consider seeing your doctor or a sleep specialist. Before taking a sleeping pill, talk to your doctor or a sleep specialist.

Sources: National Sleep Foundation, staff reports

EYE-OPENING STATISTICS

According to the nonprofit National Sleep Foundation:

• 70 million Americans are affected by a chronic sleep disorder or intermittent sleep problem.

• 28 percent of Americans sleep eight or more hours a night.

• 20 percent of Americans sleep less than six hours a night.

• 32 percent of Americans who report sleep problems discuss them with their doctors.

• 54 percent of adults (110 million licensed drivers) have driven drowsy at least once in the past year.

• 28 percent of drivers have nodded off or fallen asleep while driving.