Getting the Right Amount of Sleep

Now that the weather has gotten cooler and the nights are longer, are you experiencing trouble sleeping?  Well, you’re not alone.  
According to the national statistics, about 70 million Americans suffer from the some form of a sleep problem and nearly 60 percent have 
a chronic disorder.  The National Center on Sleep Disorders Research was established in June 1993 to help combat this serious public 
health problem.  Sleep problems are not biased, affecting both men and women, young and old, regardless of age, race, and socio-
economic class.

According to the National Center on Sleep Disorders Research, each year sleep disorders, sleep deprivation, and sleepiness add an 
estimated $15.9 billion to the national health care bill.  Unfortunately, despite this widespread prevalence, most cases of sleep disorder
remain undiagnosed and untreated.

Some of us experience loss of sleep during this time of year because of depression, holiday anxiety or stress, insomnia, alcohol use, jet-lag 
syndrome, or disturbed biological and circadian rhythms.  While others experience sleep disturbances associated with a more severe

health problem such as Sleep Apnea, neurological disorders, heart and lung diseases, mental illness, and addictions.

Different people require different amounts of sleep. The majority of us need between 7 and 9 hours of uninterrupted sleep each night.
When you wake up you should feel well-rested and ready to take on the day. Even if you think you're getting enough sleep, you may not be.
Difficulty waking up in the morning, inability to concentrate, feeling sleepy during the day and feelings of moodiness and depression can all
be signs that you are not getting enough sleep. In some cases, sleep problems can be avoided by practicing good sleep habits. Here
are some helpful tips to help you sleep better:

§         Try to go to sleep at the same time each night and get up at he same time each morning. This will help establish your sleep pattern.

§         Try not to take naps.  Naps during the day could make you less sleepy at night.

§         Exercise along with a healthy diet can ward off sleep problems.  Try not to exercise right before bed, though, as it can raise your 
body temperature and wake you up. Sleep experts believe that exercising 5 or 6 hours before bedtime (in late afternoon) may

actually help a person sleep.

§         Avoid caffeine, nicotine and alcohol late in the day.  Quit smoking!  These are all stimulants.  Steering clear of stimulants may

§         Have a light snack or a glass of milk before bedtime, but only if you are hungry.  Going to bed hungry can interrupt your sleep.

§         Relax your body and mind.  If you are lying awake worrying or thinking about things, try to write them down or make a to-do
list before going to bed.  Avoid scary, violent or action movies or TV shows right before bed.  This may help clear you mind and

avoid focusing on things during the night.

§         Make sure your sleeping environment is comfortable and turn down the lights.  Light signals the body that it is time to get up.

Make sure your room is a comfortable temperature and not too warm.  Meditating and soft music can help your body relax.

Good sleeping habits are important to children and teens too. Experts agree that most children need 10 or 11 hours each night. Sleep is
an individual thing and some kids need more than others. Most teens' bodies tell them go to sleep late at night and sleep into the late
morning. This change in the circadian rhythm seems to be due to the fact that melatonin, a hormone that regulates sleeping and waking
patterns, is produced later at night for teens than it is for kids and adults. This can make it harder for teens to fall asleep early.

When your body doesn't have enough rest, you may feel tired or cranky, or you may be unable follow directions or think clearly. Sleep, like
exercise and proper diet, is crucial to good health. Too little sleep may cause impaired memory and thought processes, depression,
decreased immune response, the risk of injuries and car accidents. If drivers are sleepy they should not get behind the wheel of a car,
truck or use other mechanical equipment. It can be deadly. According to the National Sleep Foundation, approximately 100,000 car
crashes each year are the result of drivers falling asleep at the wheel. Further, a lack of sleep can also lead to other health problems.

If you are still having problems sleeping after trying some of these suggestions, it is important that you speak to your physician or healthcare

provider.  You may have an underlying medical condition that is causing your sleep problem.

For more information about Sleep Disorders contact Bruce Schaefer, RRT, RCP, Director of Cardiopulmonary services at

Colusa Regional Medical Center at (530) 458-5821 ext. 372 or visit the National Institute of Health, Center on Sleep

Disorders Research web site at http://www.nhlbi.nih.gov/about/ncsdr/index.htm or the National Sleep Foundation’s at