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Sleep Smarts
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Need a better night’s rest? Here’s a handful of strategies for blissful snoozing
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By Catherine Winters
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Medizine's Healthy Living Third Quarter 2005
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Sleep is as essential to our well-being as water or air. So why does something that is so good for us sometimes play hard to get? According to the National Institutes of Health, more than 70 million Americans have a sleep problem. There is no magic formula for a good night’s sleep. “Do whatever works for you,” says Mark W. Mahowald, M.D., director of the Minnesota Regional Sleep Disorders Center at the Hennepin County Medical Center in Minneapolis. Here, some tips:
• Stay calm if you have occasional trouble sleeping. “Insomnia is part of the human condition,” says Dr. Mahowald. Chances are you’ll be able to get through the day—and the next night you’ll sleep like a baby.
• Check your health. Many physical conditions, such as sleep apnea, can influence the quality of your sleep. Some medications can also disrupt sleep, so ask your doctor or pharmacist if this might be the case with you.
• Establish a sleep routine. Read a book, browse through catalogs or take a warm bath. Go to bed at the same time every night and get up at the same time every day.
• Watch what you eat and drink. Because caffeine can linger in the body for three to seven hours, skip coffee, tea and chocolate late in the day. Watch the alcohol: A few drinks may help you nod off, but you may awaken later or not sleep as deeply.
• Exercise regularly. It’s good for your heart and eases stress. But if you find it hard to go to sleep right after a workout, wait at least an hour before turning in.
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