Importance of Sleep

Article Index Importance of Sleep Page 2 Page 3 Page 4 Page 5 Page 6 Page 2 of 6 Tobacco Smokers and non-smokers alike may not be aware that nicotine (like caffeine) is a stimulant. When smokers go to sleep, they experience nicotine withdrawal. “Research suggests that nicotine is linked to difficulty falling asleep and problems waking up”. Giving up smoking may cause more sleep problems at first, but the long-term effect on sleep and health is much better. So think about giving up, it’s for your own benefit. Exercise Another area to look at is your exercise schedule. Exercise can be a bonus for good sleep, especially is practiced regularly in the afternoon and not too close to bedtime. If you don't exercise regularly, add good sleep to a long list of reasons why you should take it up. What about an afternoon brisk walk, run or bicycle ride instead of a coffee break? Consider combining aerobic (activity that increases the heart rate) exercise with a weight-bearing or resistance workout. (Be sure to check with your doctor or a sports therapist before commencing any exercise routine.) “Research suggests that exercise at this time can help deepen your sleep”, which means that you spend more time in deeper stages of sleep. During the lighter stages of sleep, awakenings are more common. Also, people who exercise may take less time to fall asleep than people who don't. When you exercise, whether you are physically fit and a regular or occasional exerciser, the type of exercise you select, and your age or sex may all affect sleep. “Some studies suggest that exercise 2-3 hours before bedtime can keep sleep at bay”. By tradition, sleep specialists have cautioned people to avoid strenuous exercise right before sleep and even up to three hours before bedtime. That's because exercise has an alerting effect and raises your body temperature. This rise leads to a corresponding fall in temperature five to six hours later, which makes sleep easier then. That's why late afternoon may be the perfect time for your exercise. If you've been exercising close to bedtime and having trouble falling or staying asleep, try to arrange your workout earlier in the day. The right temperature Finding and maintaining the right temperature for sleep sounds easy...but it isn't. Even sleep researchers fail to agree on the ideal temperature. In general, most sleep scientists believe that a slightly cool room contributes to good sleep. That's because it matches what occurs deep inside the body, when the body's internal temperature drops during the night to its lowest level. (For good sleepers, this occurs about four hours after they begin sleeping.) But how cool should the bedroom be? And what should couples do who share a bed but disagree about the desired sleep temperature? Turning the thermostat down at night in cold weather saves on fuel bills and sets the stage for sleep. Blankets or comforters can lock in heat without feeling too heavy or confining. An electric blanket may help. Or the heat-seeking partner might dress in warmer bedclothes (even socks!), while the warmer partner might shun sleep clothes or bed covering. In summer, a room that's too hot can also be disruptive. In fact, research suggests that a hot sleeping environment leads to more wake time and light sleep at night, while awakenings multiply. An air conditioner or fan can help. Remember the common summer complaint: It's not the heat, it's the humidity? If excess humidity is a problem, consider a dehumidifier. If too dry an environment is your problem, consider a humidifier. Clues like awakening with a sore throat, dryness in your nose, or even a nose bleed are signs of too little humidity. Note: Be sure to change the water daily. << Prev - Next >>

 

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