21 Tips to maximize sleep

“MOST American adults sleep poorly,” according to a study of the National Sleep Foundation on 1,506 adults which was reported in Washington by the Associated Press. The findings are obviously applicable to most of us in general.

Statistics reveal that over 100 million people in the United States do not regularly get a good night’s sleep, and that about another 33 million have occasional sleepless nights. Sleep is very important for

a healthy body and mind.

Lack of sleep translates to lesser mental acuity and concentration, poorer health, greater driving hazards, reduced productivity, and diminished sex drive.

Sleep experts recommend a minimum of seven to nine hours of sleep in 24 hours, especially for young children and teenagers. The survey showed that adults sleep an average of 6.9 hours a night. The few minutes to three hours of sleep deprivation is enough to cause problems.

Seventy-five percent of adults reported they

frequently have difficulty in sleeping, like problem in initiating sleep, waking up often during the night, and/or snoring, waking up too early, and feeling

unrefreshed and tired. Many also stated that they

ignored the problem, and some do not even think they actually have any sleep deficit. Only about 50 percent of those surveyed stated they were able

to sleep well most of the time. Twenty-five percent thought their sleep problem had adverse effects on their daily routines.

Richard Gelula, the Chief Executive Officer of the Sleep Foundation, said there’s a link between sleep and quality of life. “People who sleep well, in general, are happier and healthier,” said Gelula. “But when sleep is poor or inadequate, people feel tired or

fatigued, their social and intimate relationship suffer, work productivity is negatively affected, and they make our roads more dangerous by driving while sleepy and less alert.”

Obviously, the quality of sleep, besides the number of hours, is very important. Chris Drake, senior scientist at the Henry Ford Sleep Center in Detroit

and co-chair of the 2005 poll task force, stated that some of the nation’s sleep habits can be attributed to an “always-on-the-go society.”

The commercial world of today stretches business to 24 hours a day, with 24-hour pharmacy, restaurants, casinos, supermarkets, etc., so people tend to stay up late, watch late night shows on television, surfing the web on the internet, etc. All these reduce people’s time to sleep. And some people even need more than nine hours of sleep to feel refreshed and rested.

This study also showed (1) Sixty percent of adult stated they have driven a vehicle while drowsy

from lack of sleep the past year; and four in 10 reported they have had an accident or near accident because of tiredness or falling asleep at the wheel. (2) Seventy- five percent claims their partner has a sleep problem, snoring as the most common complaint. (3) Four

out of ten of those surveyed reported lack of sleep

adversely affected their sexual relationship, having lost interest in sex, having poorer performance

or having sex less often. (4) Seventy percent claimed that their physician never asked them about their sleep.

The recommendations of the National Sleep Foundation and experts in the field are abstinence from any stimulant, coffee and alcohol before bedtime, and to seek medical help if they think they are having sleep problem and/or snoring, or not getting enough rest at night.

Lack of sleep reduces the normal “recharging time of our body battery, our energy source” causing

a chain of reactions in our physiology and body chemistry. This “low-batt” condition leads to physical and mental stresses to our system. All these alter

the normal homeostasis (internal balance) within us, weakening our immune system, and increasing our risk of developing metabolic diseases, hypertension (high blood pressure), stroke and heart attack, among

others, or aggravating existing illnesses.

The prescription for a healthy lifestyle, for maximal maintenance of good health and disease prevention, besides regular medical check-up, includes the

following ingredients: Adequate sleep, rest and relaxation, total abstinence from tobacco, strict moderation in alcohol intake; daily exercises (like brisk walking), low-fat, low-cholesterol, low-carb, high-fiber diet (vegetables, fruits, grains, nuts, etc), and, equally

important, having a happy and positive attitude

in life.

So, how can one maximize sleep?

Here are some helpful tips, which I have found useful myself: (1) Stick to a schedule; don’t sleep late on weekends; (2) Don’t eat or drink four hours before bedtime; (3) Avoid nicotine and caffeine; (4) Exercise in the late afternoon; (5) Slightly cool room (68-72

degrees F) is ideal for sleep; (6) Sleep only at night; don’t take afternoon naps, at least not more than 20 minutes; (7) Eat light at night, and if you enjoy wine, a glass of red wine will help you sleep more restfully, more than one could impair sleep; (8) Keep pets off your bed for less distraction and for hygiene;(9) Free your mind, leave problems outside of the bedroom, have a calm winding down period by listening to soft music or by reading a book, and or praying; (10) Keep the bedroom dark (no blue lights, or lights from cell phones, PDA, etc) and quiet, since darkness and

silence are conducive to sleep; use ear plugs, if needed, place black tape over electronic lights; (11) Make your bed comfortable (12) For a healthier mindset,  the bedroom is only for sleep and sex, not for TV or eating; (13) No TV four hours before bedtime, especially for children; (14) Take a hot shower or bath

before going to bed; and, (15) Do NOT rely on sleeping pills or sedatives, they could be dangerous, especially for the elderly; (16) Do not glance at the clock in the wee hours; (17) Pillow must be comfortable and just right to support the neck in neutral position; stomach sleeping is discouraged; (18) Use a pillow

between your legs for better alignment of the hips and to reduce back pains; (19) Seal the mattress with air-tight plastic wrap to prevent inhaling mold and dust-mite droppings, which cause allergy and a restless night; (20) When you wake up in the morning,

expose yourself right away to bright sunlight through your window or outside, since light is a most powerful regulator of our biologic clock; (21) Live a healthy lifestyle and try to enjoy life.