NDSU Extension - Sargent County


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Have You Been Hitting the “Snooze” Button?

Have You Been Hitting the “Snooze” Button?  10/5/18Sleep is critical for functioning in daily life, but most people experience occasional insomnia. The Centers for Disease Control and Prevention have declared insufficient sleep to be a public health epidemic.

On average, adults need seven to eight hours of sleep per night. In a survey by the Better Sleep Council, 48 percent of Americans stated that they do not get enough sleep, but less than half of them take any one specific action to help them get better sleep. Women are more likely than men to feel sleep-deprived, and women are more likely to recognize the heath issues associated with sleep deprivation.

So, what’s the big deal about not getting enough sleep? Most of us recognize issues related to fatigue and inability to concentrate when lacking sufficient shut-eye. Longer-term issues include a link to heart disease, strokes, diabetes and mental health issues. A lack of sleep upsets hormones linked to appetite control, which can lead to weight gain.

Tips for Better Sleep:

-  Establish a bedtime routine and stay on a schedule with your sleep patterns. Go
   to bed the same time on weeknights and weekends.

-  Don’t nap after 3:00 p.m. Occasional short naps are OK, but persistent napping may
   indicate you are not getting the restful sleep you need.

-  Be aware of your caffeine intake. Caffeine can disrupt sleep, so try refraining from
   caffeine after noon.

-  Avoid nightcaps (alcoholic drinks). Drinking alcohol may make you sleepy; however,
   you may wake up when the effects wear off.

-  Avoid large meals or large amounts of beverages before bed.

-  Establish a bedtime routine that helps you relax and unwind.  This includes
   shutting down screens on electronics, and perhaps listening to music, reading, or
   taking a warm bath instead. 

-  Make sure your room is quiet and cool, clean and not cluttered.. Be sure your
   mattress is comfortable and supports your body.

-  If you can’t sleep after 20 minutes, get up and do some relaxing activity such as
   reading or rocking in a rocking chair.

-  Avoid sleep aids unless recommended by your health care professional.  If
   you have persistent issues with sleeping, see a health-care professional.

Sources: National Institutes of Health and the Better Sleep Council

Photo Source: https://pixabay.com/en/alarm-clock-clock-time-minute-hour-590383/ (downloaded 10/9/18)


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