A Good Night's Sleep
Most adults need 6 to 9 hours of sleep per night. (1) There are some famous exceptions — Martha Stewart has claimed to need only three, and Napoleon Bonaparte ran his campaigns on a schedule of catnaps — but most people would find that schedule exhausting very quickly.
No one should feel like a superhero for depriving themselves of the sleep they need, nor should they believe that chronic sleep deficits can be reset by sleeping in on the weekends. (2) We need to sleep and we need to dream, and numerous health and cognitive problems are associated with sleep deprivation. (Let’s not forget that Napoleon made a number of ill-considered decisions toward the end of his career…)
What you may not know is that people who are chronically sleep deprived are at an increased risk for obesity, diabetes, cardiovascular disease and hypertension, lower immune function, the common cold, and, most seriously, greater overall mortality. (3) If that’s not enough, lack of sleep makes it difficult both to learn and to consolidate our experiences into memory. (4) What almost everyone knows is that sleep deprivation affects mood; people who don’t sleep well are known to be more irritable and anxious, and with good reason. (5)
The good news is that you can get better sleep. Here are some tips:
No one should feel like a superhero for depriving themselves of the sleep they need, nor should they believe that chronic sleep deficits can be reset by sleeping in on the weekends. (2) We need to sleep and we need to dream, and numerous health and cognitive problems are associated with sleep deprivation. (Let’s not forget that Napoleon made a number of ill-considered decisions toward the end of his career…)
What you may not know is that people who are chronically sleep deprived are at an increased risk for obesity, diabetes, cardiovascular disease and hypertension, lower immune function, the common cold, and, most seriously, greater overall mortality. (3) If that’s not enough, lack of sleep makes it difficult both to learn and to consolidate our experiences into memory. (4) What almost everyone knows is that sleep deprivation affects mood; people who don’t sleep well are known to be more irritable and anxious, and with good reason. (5)
The good news is that you can get better sleep. Here are some tips:
- Set a schedule – go to bed and wake up at the same time each day.
- Exercise 20 to 30 minutes a day but no later than a few hours before going to bed.
- Avoid caffeine and nicotine late in the day.
- Drink alcohol in moderation, or not at all, because it’s more likely you’ll wake at night after a drink or two.
- Finish your last meal of the day a few hours before bedtime so you’re done digesting.
- Relax before bed – try a warm bath, reading, or another relaxing routine.
- Create a room for sleep – avoid bright lights and loud sounds, keep the room at a comfortable temperature, and don’t watch TV or have a computer in your bedroom.
- Don’t lie in bed awake. If you can’t get to sleep, do something else, like reading or listening to music, until you feel tired. (6)(7)
Important: The connection between sleep and mood goes two ways. Anxiety and stress can increase agitation and arousal, both of which will make it difficult to sleep. (8) Difficulty sleeping, in turn, can exacerbate anxiety and stress. Try the changes recommended above and see if that helps you sleep longer and more soundly. If you’re still experiencing problems, consult your physician and/or mental health provider.
Back: Perspective (A Pillar of Joy)
Next: Gratitude (A Pillar of Joy)