Studying Sleep

STUDYING SLEEP

One of the most common complaints we all hear, and may fall a victim of, is being tired and needing more sleep. Working long hours, balancing home life and allowing time for social outings can make it hard to fit sleep into our schedule. But QUALITY sleep and getting enough of it at the right times is essential to our survival – just as much as food, water and shelter.

WHY?

Without sleep, we lose brainpower and the ability to concentrate, respond quickly, learn and create new memories. In addition, sleep affects almost every type of tissue and system in the body from the brain, heart and lungs to metabolism, mood and disease resistance.

WHAT & WHEN?

Although your need for sleep and your sleep patterns change with age, most adults need 7-9 hours of sleep each night. The popular theory of “catching up” on missed sleep may not always work. Depending on the severity of sleep deprivation, sleeping longer on weekends may not be enough.

HOW?

Technology has sparked a popular trend to use smart apps and wearable devices to track and analyze sleep. Using these to collect data or set reminders can be very helpful in addition to the following:

• Set a schedule – go to bed at the same time each day.  
• Exercise 20-30 minutes a day, but no later than a few hours before going to bed.
• Avoid caffeine, nicotine and alcohol late in the day and evening.
• Relax before bed – read, listen to music, take a warm bath, etc.
• Create a sleep environment – avoid bright lights and loud sounds, set a comfortable temperature, limit TV or phone use in your bed and calm the mind to focus on sleep.
• Don’t lie in bed awake – if your mind is still racing and you can’t fall asleep, do something else to slow down your brain until you feel tired.