Getting the most out of your night’s rest
Are you sleeping enough at night? The recommended amount of sleep, according to the CDC, for an adult is 7 or more hours of sleep a night and about 1 in 3 adults in the United States is not getting this recommended amount. In the long term, sleep deprivation can lead to many chronic health issues including diabetes, heart disease, obesity, and depression. Drowsy driving, a major problem in the U.S., may lead to as many as 6,000 fatalities a year. Here are some tips on how to have a quality night’s rest and get the sleep you need to be healthy and refreshed in the morning:
- Maintain a regular sleep schedule
- Keep a regular sleep schedule every day
- This means waking up and going to bed at the same time, even on the weekends
- Avoid sleeping more to “make up for lost sleep” because this only interferes with your natural sleep cycle and will make getting to sleep more difficult later
- Skip the naps (sometimes)
- Sleeping irregularly during the day confuses your internal clock
- Improper naps can also leave you feeling more drowsy after waking up; this is called sleep inertia
- If regular naps are part of your daily routine, and you are still sleeping soundly at night, keep on napping
- Exercise
- Working out, whether running or lifting weights, tires you out and helps you sleep better at night
- Exercising too late in the day may have the opposite effect; physical activity causes adrenaline and epinephrine release, which stimulates alertness
- Put the brakes on caffeine
- We drink coffee to stay awake, so it should be obvious that we shouldn’t drink it before bed
- Studies show you should avoid caffeinated drinks 6 hours before bed
- Turn the screens off sooner
- Using computers or phones or watching TV before bed makes falling asleep more difficult
- Experts recommend that you stop screen time an hour before going to bed
- Clear out bedroom distractions
- Many people sit in bed while doing work or watching TV but this impacts their ability to get to sleep at night
- Keep technology out of the bedroom to prevent interruptions from them while you sleep
Sleep is vital to our health and our ability to perform our jobs safely and productively. Follow these tips and you’ll sleep through the night and feel more rested in the morning. If you still experience problems getting to sleep or staying asleep, see a doctor who can help you with your sleep habits.
At Nova Medical Centers we specialize in Occupational Health. From our superb services to our convenient electronic systems, we provide instant, personalized care for employees who have suffered work-related injuries.
