The 17th Century English dramatist Thomas Dekker said, “Sleep is that golden chain that ties health and our bodies together.”
Today, considering what we know about the health benefits of quality sleep, Dekker’s pithy quote makes him quite the visionary.
Insufficient sleep and poor quality sleep can cause all sorts of health problems from brain fog to metabolic issues and weight gain. It can also exacerbate existing medical conditions like heart disease and diabetes.
According to the National Institute of Health, 50-70 million adults suffer from some sort of sleep or wakefulness disorders. This results in some alarming statistics like $50 billion dollars lost each year in productivity or five to six thousand fatal crashes that happen every year due to drowsy drivers.
Research indicates that sleeping less than 7-8 hours constitutes poor quality sleep.
If getting good sleep has become a nightmare, the US Department of Health and Human Services and the NIH offer some tips on improving your quality of sleep:
Become a creature of habit. Stick to a sleep schedule. Go to bed and wake up at the same time each day.
Of course you should exercise…but not too late in the day. Try to exercise at least 30 minutes on most days but not later than 2–3 hours before your bedtime.
It goes without saying that you should avoid caffeine including chocolate. It can take up to 8 hours for the effects of caffeine to wear off.
Smokers should be aware that nicotine is a stimulant. You shouldn’t smoke…but if you do, don’t smoke before bed.
A nightcap at night might help you relax, but heavy alcohol use inhibits deep sleep. Use alcohol sparingly before bed.
Avoid large meals and beverages late at night. Full bellies make bad bedfellows.
If you can, avoid taking medicines that delay or disrupt your sleep.
Don’t take naps after 3 p.m.
Relax before bed. Read. Write. Meditate. Do whatever calms you down to help you sleep.
Indulge in a hot bath before bed. The drop in body temperature after getting out of the bath may help you feel sleepy.
Keep your bedroom cool and have a comfortable mattress.
Ditch the electronics. TVs, cell phones, or computers in the bedroom can be a distraction and deprive you of needed sleep.
Don’t watch the clock! Turn the clock’s face out of view so you don’t worry about the time while trying to fall asleep.
Get sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day or an hour in the morning if you’re really having difficulty sleeping.
Don’t lie in bed awake. If after 20 minutes you’re not asleep, get up and do something relaxing until you feel sleepy.
Good sleep has amazing benefits. And, a healthy well-rested you means you’re there 100% for the patients that need you.
