New numbers from the National Sleep Foundation show that 75% of Americans have trouble sleeping. That can cause big problems in your every day life from drowsy driving to irritability with friends and family. A doctor we talked to says there are things we can all do to get a better nights rest and improve our lives.
Veronica Wood goes to bed every morning around 9:30 a.m. and her workday starts at midnight. Veronica says her third shift schedule is causing sleep problems and affecting her relationship with her fiancé.
She explains, "I find myself being moodier, not just with him, but with other people especially driving home in the mornings. I have extremely bad road rage and I have found myself dozing off before."
She says she has to drink at least four cokes a night to stay awake and has trouble when she does get to sleep because of light coming in from outside. People knocking on her door and everyday noises like the sound of cars.
Veronica says, "It is very miserable because you almost want to cry because you can’t sleep."
According to sleep specialist Dr. Ahmad Boota with the
He says, "Between 2:00 a.m. and 4:00 a.m. that is the hardest time ever to stay awake. You can make some modification changes but it is very difficult I would say almost impossible."
He says that time of night is usually when people get their most restful sleep. In addition, our bodies natural clocks make us tired between midnight and 6:00 a.m. Dr. Boota explains that's because it is between those hours that our bodies rejuvenate our brain and organ functions.
However, Dr. Boota says there are things we can all do to make sure you are getting a good night's sleep and feel rested. He says Veronica is doing one thing right and that's exercising. Without it, he claims you're more likely to feel tired during the day.
"Once your metabolism changes you tend to be more tired and sluggish."
According to Dr. Boota, limit your caffeine intake and try not to have any four to six hours before bedtime. Also do not use nicotine or alcohol. He says alcohol may help you fall asleep faster, but your sleep will be less restful.
"You normally go through different stages of sleep. From the awake stage to the lighter stage of sleep then deep sleep. This frequent interruption will prevent you from going into deep sleep so you stay in lighter stage of sleep and that's not good for your body."
As for Veronica, she's noticed a few other problems.
"If I don't get any sunlight, I have noticed my moods are totally off my body isn't in its normal clock. I get hungry at weird times."
Dr. Boota says it is important to get sunlight, but when it is time to go to bed try to block out all light. It will help trick your body. Also he says don't go to bed on a full stomach. He recommends a light snack, but a large meal will keep you up during the night.
Finally, one of the biggest mistakes is changing your schedule on the weekends.
According to Veronica, "My schedule gets off on the weekends, because I try to stay on a first shift schedule on the weekends to accommodate everyone else in my life."
Dr. Boota says your body will thank you if you stay on the same schedule and make sure you get at least six to seven hours a night.
The National Sleep Foundation has some similar advice. They say if you want a better night's sleep maintain a regular bed and wake time even on weekends. Establish a regular bedtime routine that relaxes you, such as taking a bath before bed. Create a sleep conducive environment for yourself that is dark, quiet, comfortable and cool. Sleep on a comfortable mattress and pillows. They also recommend you only use your bedroom for sleep and sex. Other activities may prevent you from sleeping. Finish eating two to three hours before your bedtime. Finally, they say if you exercise regularly you will get a better night's sleep.
For more information about getting a better night’s sleep click on this link: www.sleepfoundation.org
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