HEALTHY AND ACTIVE | Catching some real Zzz’s

David Bowie sang “I’m not losing sleep,” but in reality, most of us have had the occasional challenge of getting sound sleep.

The benefits of sleep include efficient recovery from the physical and emotional stress of daily activity and increased daytime energy. Quality sleep not only leads to a better mood but also plays a critical role in immune system function, metabolism and memory.

Whether you’re taking piano lessons or a Spanish class at Seattle Central College, sleep needs to be part of the homework assignment. The brain’s ability to strengthen existing and build new neural pathways depends upon proper sleep.

Not getting enough sleep will not only lead to feeling sluggish but may also lead to making bad decisions. Research shows driving while deprived of sleep slows reaction time and is as dangerous as driving intoxicated.

The brain slows when you don’t get enough quality sleep and its effects in the workplace can be seen in reduced efficiency and productivity, errors and accidents. Consistently poor sleep can lead to depression and has been linked to diabetes and obesity.

Sleep requirements are different for everyone, although there are suggested ranges. Adults up to age 65 should get seven to nine hours sleep, and those older than 65 should get about eight hours. Young adults need seven to 10 hours, while eight to 11 hours are needed for teens. Preschool-age and younger need 10 to 15 hours or more to enable healthy development.

Getting the sleep you need

There are many ways to improve sleep, and sticking to a regular sleep schedule is a good place to start. Consistently going to bed and waking during the week and on weekends, give or take an hour, will help keep your sleeping rhythm regular. Practicing a regular and relaxing bedtime ritual like reading or meditating can be helpful, as well.

Stay away from reading from your computer in bed, as research suggests that reading from a light-emitting device before bed leads to shorter REM sleep and feeling sleepier during the day, even with seven or eight hours of sleep.

If reading helps you fall asleep, swing by the Madrona-Sally Goldmark Library to get yourself a book for the nightstand.

Evaluating your bedroom to ensure window coverings allow for complete darkness will prevent your brain from being stimulated to wake by evening lights. A comfortable mattress, blankets and pillows will help you settle into sleep more quickly (so splurge on something nice).

Fluffy the cat and other restless pets should be kept out of the bed to prevent disturbing sleep.

There are several breathing techniques that may be useful in falling asleep, with one of the more common being the “4-7-8,” pioneered by Dr. Andrew Weil.

To start this technique you first need to exhale completely through your mouth while making a “whoosh” sound. Next, close your mouth and inhale quietly through your nose to a mental count of four and hold this breath for a count of seven. 

After this time has elapsed, exhale completely through your mouth, making another “whoosh” sound for eight seconds in one large breath. Repeat this cycle three times for a total of four breaths.

Natural light keeps our internal clocks on a healthy sleep-wake cycle so let in the light first thing in the morning and get out of the office for a sun break during the afternoon.

While you are out for lunch you should get in a 20-minute walk, as daily exercise helps with nighttime sleep.

Be aware of alcohol and caffeine intake that can cheat you of sleep. Alcohol may improve ability to get to sleep but will interfere with staying asleep. A warm cup of tea in the evening can be relaxing — just make sure it’s caffeine-free.

Still not sleeping?

Trying to identify why you sleep better some nights than others can be challenging. Keeping a sleep diary may help you find culprits that rob your sleep.

If you are having a particular problem with sleep that goes on for a period of time, you should consult with a sleep specialist. Sleep disorders such as apnea, narcolepsy and restless leg syndrome need care from a professional.

More information on sleeping, including a free sleep diary and resources to find a sleep professional, can be found at www.sleepfoundation.org. 

AARON SHAW is an occupational therapist and certified strength and conditioning specialist at MoveMend (www.MoveMend.info) in Madison Valley.