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a good night's sleep can improve your health
Adequate and satisfying sleep not only feels good, it improves outlook, increases stress resistance and even enhances the strength of the immune system. But just when we need it most, during those times of extra challenges and demands, we are least likely to get it. Worries nag at us, we toss and turn, look at the clock, get upset and toss and turn some more. Insomnia refers to a variety of sleep problems, including taking a long time to fall asleep, awakening often during the night, awakening too early in the morning, and feeling tired and dissatisfied with one's sleep upon awakening. Insomnia that continues for more than a few weeks may signal a problem that needs medical attention. Sleep problems can also be a side-effect of certain medications, such as those prescribed for asthma. Ask your physician to adjust dosage if this is the case. Fortunately, missing a good night's sleep once in a while has no serious consequences, and most sleep problems last for a relatively short period of time, and go away on their own without treatment. Often simple lifestyle changes, such as those listed below, will do the trick. Exercise regularly Many people will testify that regular exercise improves their ability to fall asleep and to sleep more soundly. Exercise probably helps in several ways. Studies have shown that it decreases muscle tension and helps us relax physically. Exercise can also improve our ability to manage stress, to feel less worried and more in control. It increases stress resistance and our ability to handle challenges without letting them get under our skin, and keep us awake at night.
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What exercise is best for promoting a good night's sleep?
This varies from person to person. Experiment to find what works best for
you. Both timing and type of workout are important. Vigorous exercise too
close to bedtime can wind you up instead of down. If an exercise program is
making sleep worse, you are probably overdoing it. Sleep problems are often
a sign of overtraining. Sleep experts generally recommend exercising in the late afternoon. Late afternoon exercise can help dissipate the stress of the day, yet allow time for the energizing effect of exercise to wear off. But don't worry if this does not work for your schedule. Many people swear by their morning, noontime and evening exercise programs, as well. The important thing is to find a routine that works for you, and stick to it. Follow a regular schedule Our bodies appreciate consistency, and this goes for the sleep cycle, as well. Go to bed at the same time every night and get up at the same time each day. Take naps only if they fit into your routine without hurting your night-time sleep. Limit caffeine and nicotine Caffeine is a popular drug and a common cause of sleep problems. Since it increases alertness and feelings of well-being for most consumers, we tend to reach for a few extra cups of coffee, tea or caffeinated soda when sleep is a problem. This can perpetuate a cycle of poor sleep, tiredness, extra caffeine and more poor sleep. You know what to do. Cut down on your consumption and limit caffeine intake to the morning hours. |
Nicotine
is also a stimulant. Better sleep is one more reason to quit smoking.
Limit alcohol
Many people believe alcohol will help them relax and go to sleep, but it
actually disrupts the sleep cycle. While it may help you fall asleep, it
usually produces light, restless sleep, and the sleeper often awakens
suddenly during the night, unable to go back to sleep.
Develop a pleasant bedtime routine
Sleep comes easily to those who go to bed with a relaxed mental attitude.
Daily exercise contributes to such an attitude. So does relaxing for at
least an hour before bed. Read, listen to music, knit a sweater, pet your
cat. Avoid activities that wind you up.
Stress management and relaxation for insomniacs
Get help for the problems that are contributing to insomnia. Resolving
conflicts and dealing with problem situations are better than worrying.
Many people find bedtime relaxation techniques helpful. These techniques
focus on inducing physical sensations associated with deep relaxation, such
as feelings of warmth and heaviness in the arms and legs, and on mentally
letting go.
By Barbara A. Brehm, Ed.D...professor of exercise and sport studies at Smith College, Northampton, Mass.
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Progressive resistance training may have favorable effects on resting blood pressure, lipid and lipoprotein levels, and on cardiovascular function.