Cancer Support: 8 Healthy Habits for Better Sleep

One in three American adults does not get enough sleep, according to data from the US Centers for Disease Control and Prevention (CDC), and this has been defined as sleeping less than seven hours a night, which is associated with several health risks. When you don’t get enough sleep, Abdul Hameed Al Rayes, MD, FCCP, director of interventional pulmonology and pulmonary and critical care medicine at the Illinois Hospital, notes that you’re more likely to be overtired and cognitive function declines, especially in relation to memory.

“There is also the possibility of a hormonal disruption, which can increase the desire to eat, and therefore weight gain,” said Dr. Al Rayes. Additionally, sleeping less than six hours a night was linked to a 12% higher risk of early death compared to sleeping six to eight hours a night.

Sleep Apnea

For some people, sleep apnea may be responsible for a lack of truly restful, high-quality sleep. This is especially true among those who sleep the recommended seven to eight hours and are still awake feeling restless. “Patients with obstructive sleep apnea generally experience respiratory events such as snoring, followed by pauses in breathing,” says Dr. Al Rayes. “These events activate the brain, and in turn, the brain directs the body to force breathing, which can cause a person to fluctuate during sleep. Because the brain must remain active throughout the sleep cycle, that person will generally not be able to reach the deeper stages of sleep that they so desperately need. It works The brain is essentially as if the person is awake, which tricks the patient into believing they have gotten enough sleep.”

If you suspect you have sleep apnea, see your doctor or sleep specialist. However, for many other people, lack of sleep can be controlled by adopting proper ‘sleep hygiene’. “The term ‘sleep hygiene’ was developed to help people improve the quality of their sleep by introducing a variety of different practices and habits necessary for good sleep and promoting a full day of wakefulness,” says Dr. Rice.

Better sleep tips

He offers these important tips for improving sleep hygiene:

Avoid excessive naps during the day. Not only can this interfere with your sleep, but a recent study found that daytime naps are associated with an increased risk of type 2 diabetes, especially when combined with shorter sleep duration (less than six hours of sleep per night). Taking 30-minute naps a day is acceptable, but make sure you don’t take them within four hours of your scheduled bedtime.

Avoid caffeine and nicotine. Four to six hours before bed.

Moderate alcohol intake. While alcohol may initially help you fall asleep faster, when your body metabolizes it during the night, it can cause you to wake up and have trouble falling asleep again.

Exercise daily. Aerobic exercise has been found to improve sleep quality, mood, and quality of life in people with insomnia, especially when combined with health sleep education.

Avoid fatty, spicy and fried foods before bed to prevent heartburn. Even better, plan to eat your last meal of the day (regardless of meal type) three to four hours before bed.

Improved exposure to light/darkness. Adequate exposure to sunlight during the day and darkness at night helps maintain a healthy sleep-wake cycle.

Avoid using electronic devices in bed or near bedtime. Bright light from a TV, cell phone, or tablet can stimulate your brain and disrupt the sleep-wake cycle, causing insomnia in many people.

Establish a comfortable bedtime routine. Reading a book, taking a warm bath, or relaxing with a cup of herbal tea and your journal can help you unwind from your day and let your body know it’s time for bed. For best results, practice a similar routine (such as washing your face, putting on your pajamas, and then meditating for five minutes) before bed each night.

For many people, making these changes on their own can help them sleep better. If your sleep problems persist, talk to your doctor.