NurseKeith's Corner

Something to bear in mind on a day to day basis is whether you are getting enough rest. Sleep and time for rest are both important, and many Westerners spend most of their lives chronically deprived of sleep.

Sleep is regenerative, healing, healthy and pleasurable. During sleep, your body is able to perform basic repair to cells, tissues and organs, and quality sleep is crucial for memory, concentration, and mental health.

Many people are convinced that fatigue, yawning, feeling run down, and general malaise are part and parcel of their lives, sensations which are inescapable and irreversible. Most doctors who specialize in sleep will tell you that the majority of Americans do not get enough sleep, and that this epidemic condition has been shown to contribute to the risk of developing obesity, cardiovascular disease, diabetes and infections.

If you stay up too late on most nights, get up earlier than you would like, ingest significant amounts of caffeine, sugar and/or alcohol, and generally feel like you could use a few extra hours of sleep, you probably are sleep-deprived. Contrary to popular opinion, alcohol does not help you sleep. In fact, alcohol causes sleep disturbances and poor sleep quality, so if you are drinking a glass of wine or beer in order to make yourself tired enough to sleep, see your doctor to discuss healthier ways to promote improved sleep hygiene.

So, if you're tired and in need of more sleep, try a few simple things:

Go to sleep at the same time every night
Wake up at the same time every day
Avoid naps, and if you must nap, keep it shorter than 30 minutes
Avoid alcohol, or drink in moderation on occasion
Avoid caffeine, especially after 3 in the afternoon
Cut down on caffeinated sodas, chocolate and coffee
Avoid sugar in the afternoon or evening
Keep a sleep diary for 30 days, including daily intake of food and beverages

Quality and quantity of sleep are important to overall health. Sleep medications can be helpful, but many are also habit-forming. If you are very concerned about your sleep habits or sleep hygiene, speak with your doctor and request a referral to a doctor who specializes in sleep medicine.

Sleep well, and your body will thank you with longevity and good health!