You Snooze, You Lose
Poor sleeping habits can carry a lot more baggage than the ones under your eyes
Sleep doesn’t get much respect in the U.S.
The saying, “you snooze, you lose” spurs people to stay productive for more hours.
However, if you think sleeping can crimp your style, a shortfall can be even more devastating to your wellbeing.
Sleep deprivation can increase your risk for high blood pressure, heart disease and developing type 2 diabetes, according to health researchers.
Type 2 diabetes and sleep loss can create an unfortunate cycle of poor health, according to Kristen L. Knutson, Ph.D., research associate and assistant professor at the University of Chicago’s department of health studies.
“Poor sleep may lead to the disease and the disease may affect sleep in the long run, says Knutson, who has been looking at the link between disease and inadequate sleep.
Unfortunately convincing people to improve their sleep habits is challenging.
“Not sleeping is a badge of honor. People don’t know that sleep is healthful and it’s easier to get than exercise,” Knutson says.
The price tag for exhaustion is high, but the remedy is either free or economical. Once you’re determined to make adequate sleep a priority, here are steps that may help you.
Don’t base your requirements on general advice, but learn how much sleep you need to function well, says William C. Kohler, M.D, medical director of the Florida Sleep Institute in Spring Hill.
The best way to tell whether you’re getting enough sleep is how you feel in the morning, Kohler says.
If you can barely drag yourself out of bed, see what’s preventing you from getting enough sleep.
Keep a sleep log, Dr. Kohler says.
Make a note of when you go to sleep, when you wake up and whether you awaken during the night.
“If you keep a log for a couple of weeks, you can get an idea of whether you’re getting adequate sleep,” he says.
You may have poor sleep habits, which are easy to correct:
• Reserve your bed for sleep, not television, homework or snacking.
“When your eye sees the bed it should see sleep, not work,” Dr. Kohler says.
• Keep the lights dim, not bright, and keep shades down.
• Exercise will help you sleep, if you get moving five hours before bedtime.
Late night physical activity will make you more wakeful.
• A power nap in the early afternoon is fine if you need it, but don’t crash for an hour or two later in the day or you’ll upset your body’s rhythms.
• Smoking can also interfere with sleep. Refrain at least an hour before bedtime, and don’t smoke if you wake up in the middle of the night, Dr. Kohler says.
• If you wake up in the middle of the night and can’t get back to sleep within 15 minutes, get out of bed.
“Do something boring, not exciting,” Dr. Kohler says.
To get rid of the burdens that prevent you from getting back to sleep, sit in another part of the house and make a list of your concerns. That way you’re leaving your worries outside the bedroom, according to the sleep expert.
Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"
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