Stress & sleep

According to the National Institutes of Health, most adults do best with 7-8 hours of sleep; teens need more – usually 9-10 hours of sleep. How much do we actually get? About 1-2 hours less than we need.

• Keeping a healthy weight. When you do not have enough sleep, you do not make good food choices and you skip exercise because you are too tired.
• Better mental performance and improved memory. Ever try to take a test or learn something new without a good night’s sleep?
• Improved physical functioning. Good sleep makes for better athletic performance.
• Stronger immune system. Yes, it is true – you can fight off infections and improve vaccine effectiveness if you get good sleep.
• Accident avoidance. Driving while sleep-deprived can be as bad as driving drunk.
• Healthy mental state. Your mood is better after a good night’s sleep and you are less likely to become depressed.

• Acknowledge stressors and change what you can.
• Repeat successes in your head before bedtime. What went “right” today? What did you accomplish?
• Practice good sleep habits. Go to bed at the same time and wake up at the same time each day.
• Eat healthy, with less sugars and fats, smaller frequent meals. Exercise regularly, but not late in the day. Avoid caffeine and alcohol after dinner.
• Decompress before bedtime – do not do work or emails.
• Seek help if stress is continually keeping you awake.  You may need to see your health care provider, a counselor or a sleep specialist.