2 RiversideHealthcare.org What’s not to love about a good night’s rest? Your mind and body need it to recharge. But when you have trouble sleeping, your health and well-being can pay the price. “During sleep, our body and brain have functions that are responsible for healing and restoring our bodies,” says Kathleen Gallagher, Manager of the Riverside Sleep Center. “When we have quality sleep, we should wake up feeling refreshed and ready for a new day. However, a lack of sleep or a prolonged sleep deprivation will leave a person feeling tired and at risk for many health problems, which can lead to obesity, heart disease, blood pressure issues, diabetes and stroke.” Too little sleep can affect your quality of life in a variety of ways, including trouble focusing and reduced productivity. Over time, it even boosts your risk of long-term health problems. “When you’re not getting enough sleep, the brain doesn’t function like it should,” says Gallagher. “It impairs your ability to think clearly throughout the day. It can definitely cause people to become depressed over time. Your body is supposed to restore and heal when it’s sleeping. If you’re not able to do that, it’s going to take its toll on you over time.” Talk to your doctor If you often have trouble sleeping, talk to your primary care provider to see if you could benefit from a sleep study. Learn more about the Riverside Sleep Center by visiting RiversideHealthcare.org/sleep. Sources: American Heart Association; Centers for Disease Control and Prevention; National Heart, Lung, and Blood Institute; Sleep Foundation Get better sleep Do you find it hard to fall asleep? If so, you can set the stage for sound slumber by making good sleep habits part of your routine: ● Stick to a sleep schedule. Go to bed and get up at the same time, even on weekends. This helps your mind feel sleepy at your regular bedtime. ● Dim the lights. As bedtime approaches, try turning off a few lights to help you gradually wind down and prepare for rest. ● Turn off your devices too. Blue light from computers, smartphones, TVs and other screens causes your body to produce less of the hormone melatonin, which promotes sleep. Give yourself at least an hour of screen-free time before bedtime. ● Get moving during the day. Exercising regularly can improve your sleep—as long as you don’t do it too late in the evening, which can keep you alert. ● Keep your bedroom cool and cozy. Bedrooms that are too hot or too cold can disrupt sleep. Many people can fall asleep more easily when the temperature is on the cooler side—between 65 and 68 degrees. ● Try a soothing activity before you turn in. Doing something soothing in the hour before bedtime might help you settle into sweet slumber. Maybe that’s listening to relaxing music, meditating, reading or taking a warm bath. ● Keep naps to a minimum. Naps that are too long or too late in the day can make it hard to sleep later at night. Restrict your naps to 20 minutes and take them earlier in the afternoon. Better sleep is all about routine
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