A full night of sleep is important to conquer the day. The National Sleep Foundation warns us of the consequences of not sleeping enough. Learn how much sleep is enough, how to get better quality sleep and increase your sleep quantity. For the full article, visit http://healthbridge.parrishmed.com/sleep-matters and for information on the importance of sleep and signs of sleep problems, check out http://www.parrishmed.com/programs-services/parrish-medical-center/other-programs/sleep-disorders-center/default.aspx.

1. Sleep Matters

2. Good rest is good for you.
Don’t deprive yourself.
Do you pride yourself on being able to “get by”
on just a few hours of sleep a night?
In fact, it’s nothing to crow about. Lack of sleep
can lead to health issues both large and small.

3. According to the National Sleep Foundation (NSF),
sleeping too little can cause you to put on weight,
because sleep deprivation increases appetite.
It can also raise your risk for diabetes, heart
problems and depression.
Not getting enough rest can impair your attention
and retention skills, too, and lead to an increased
chance of car accidents.

4. Adults who sleep less than seven hours a
night even have greater odds of getting a
cold compared with people who sleep eight
hours or more a night, according to a study
published in the journal Archives of Internal
Medicine (now JAMA Internal Medicine).

5. What’s Enough?
The NSF says healthy adults should get between
seven and nine hours of sleep a night.
Plus, quality is just as important as quantity.
Waking up frequently and having a hard time
getting back to sleep may cause a “sleep debt”
that can be harmful over time.

6. What’s Enough?
If you do shift work or travel across time zones
a lot, it’s also likely you’re not getting the
quality of sleep your body needs. Other
conditions that aggravate sound slumber
include insomnia, sleep apnea (a condition in
which you stop breathing for several seconds)
and restless legs syndrome (which causes
unusual feelings or jerking movements
in your legs).

7. How to Get More ZZZs
For most people, simple changes can help a lot.
If you try the tips below and still can’t sleep
well, you may want to talk to your doctor.

8. For better sleep:
• Don’t consume caffeine or alcohol in the late
afternoon and evening, and don’t smoke.
• Get regular exercise, but call it quits at least
three hours before bedtime.
• Don’t nap during the day if you have trouble
sleeping at night.

9. For better sleep:
• Create a pleasant, comfortable, dark and
quiet sleeping environment.
• Develop a bedtime routine that lets you
relax, sending a signal to your brain that it’s
sleep time. Try listening to soothing music or
taking a hot bath before bed.

10. Also, don’t discount the tried-and-true
counting sheep method.
Counting, or focusing on any repetitive notion,
may quiet your mind and distract you from any
worries, letting you ease into your ZZZs.

11. Comfort from Others Like You
The A.W.A.K.E. Sleep Disorders Support Group is
for anyone who has a sleep disorder or just
wants to learn more about sleep disorders.
It meets the first Monday of each month from 6
to 8 p.m. at the Parrish Healthcare Center at
Port St. John.
Call 321-268-6408 for more information.