Friday, March 15, 2024

Sleeping Well

Getting a good night’s sleep might save your life

Today is World Sleep Day—a day to highlight the importance of getting a good sleep. Most adults need 7.5 to 8.5 hours of sleep per night. Those who don’t get it experience decreased cognitive performance, mood, reflexes, and motivation.

• 21 percent of fatal accidents are linked to drowsy drivers.

• Sleep-deprived workers are 70 percent more likely to be involved in a workplace accident.

• Shift workers are more likely to experience fatigue at work.

• Fatigued healthcare workers are more likely to commit medical errors.

So, what can you do, especially if you are a shift-worker or a long-haul driver and are often fatigued? Try to make the most of the time you have available for sleep.

12 Sleep Tips

Get outside during the day to set your circadian rhythm.
Take time to exercise.
Stop smoking—nicotine disrupts your sleep.
Don’t drink alcohol or caffeine after supper (for some, the cutoff time is closer to 3 p.m.)
Keep a consistent bedtime and wake time.
Prioritize sleep rather than delaying bedtime because you didn’t get enough free time earlier in the day.
Don’t use your phone or other electronics in bed—and stop using electronics at least 30 minutes before bed.
Create bedtime routines that signal to your body it’s time to wind down.
Consider blue-light filtering glasses in the evening if you are especially sensitive to the negative impacts of blue light.
Ensure your bedroom is cool, tidy, dark, and relaxing and that your bed is comfortable.
Consider earplugs, a sound machine, or an eye-mask if you are easily bothered by sounds and light.
If you are having a restless night, give yourself 20 minutes and then get up, move around, or read and then try again.

Sources: dovepress.com, ncbi.nlm.nih.gov, psnet.ahrq.gov, sleepfoundation.org

Sleeping Well

12 Sleep Tips

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