The importance of sleep

Sleep plays a vital role in your overall well-being. Getting adequate amounts of sleep can help protect your physical health, mental health, quality of life, and safety. Chronic sleep restriction is linked to obesity, diabetes, depression, and cancer.

The recommendation for adults is 7-9 hours every day. Very few individuals require as little as 4 hours a night and very few individuals require up to 11 hours a night.

To know if you are getting an adequate amount of sleep ask yourself:

• Do I feel tired frequently?

• Do I yawn throughout the day?

• Am I sick often?

• Am I excessively stressed?

SLEEP TIPS

Create a Sleep Schedule

Routine:

• Go to bed and wake up at the same time (or close to) every or most days of the week.

• Begin winding down with rituals that help you relax.

• Don’t go to bed unless you’re sleepy. If you can’t fall asleep after 20 minutes, get out of bed.

• Try to keep a regular day-to-day schedule.

Food:

• Don’t consume caffeine after lunch because it remains in your system for 6-9 hours after consumption.

• Alcohol may help you fall asleep, but will give you a much poorer quality of sleep.

• Avoid any form of nicotine before bed.

Naps:

• Don’t rely on naps to get the recommended amount of sleep, use them sparingly.

• Naps last 10-30 minutes, no longer.

Sleep Environment:

• Limit or get rid of any lighting.

• Ideal room temperature between 68-71°

• Create a relaxing environment.

• No blue light technology (laptops, phones, tablet).

• Avoid noisemakers: kids, pets, disruptive partners.

Physical Activity:

• Being active throughout the day will help you to fall asleep faster and stay asleep.

• Aim for 30 minutes of physical activity most days of the week.

• Avoid moderate activity 1-2 hours before bed and vigorous activity 6 hours before bed.

Stress Management:

• If you cannot stop a racing mind, get up and write down what you are thinking about.

• Make a to-do list for tomorrow.

• Try to quiet your thoughts or work through them.

Submitted by Karen Rehm, Wellness Services Manager, Nebraska Safety Council. To schedule a “Healthier & Happier You” presentation, contact Karen at 402-483-2511 ext. 102 or send an email to Krehm@nesafetycouncil. org.