Is Sleepiness Hurting You?
Assess the impact of sleepiness on your day.
Your answers indicate that excessive sleepiness may not be a major problem in your life, but it is a concern at times. Maybe you aren't getting consistently good sleep, and you'd like to increase the odds of sleeping restfully, despite your sometimes hectic schedule.
Like exercise and a proper diet, sleep is important to your health. Research shows that people who get insufficient or disrupted sleep are more prone to developing high blood pressure, obesity, diabetes, and depression.
Most adults need seven to eight hours of sleep a night. Contrary to popular belief -- and wishful thinking -- the body doesn't learn to adjust to less sleep. If you're getting less shut-eye than you need, your thinking, work performance, reaction time, and other functions will become impaired. You may get headaches. You may also feel cranky, lethargic, and even depressed.
If you work a night shift or rotating shifts, you're particularly prone to problem sleepiness because your work schedule conflicts with strong, sleep-regulating cues, such as sunlight. You may find it hard to sleep during the day, especially when the rest of your household is awake and busy.
Sleep deprivation can be dangerous. Workplace accidents tend to increase during night shifts, and drivers who nod off at the wheel place themselves at serious risk for a crash.
Guard your health with these tips from the National Institutes of Health:
Go to bed at a set time and rise at the same time each day. It's easier to avoid insomnia if you stick to a regular sleep schedule.
Avoid caffeine, nicotine, and alcohol.
Exercise 20-30 minutes a day for better sleep. For the most benefit, try to exercise five to six hours before bedtime. Working out too close to bedtime can actually interfere with good sleep.
Relax before bedtime with a warm bath or reading.
Maintain a comfortable room temperature. TVs, computers, and video games can distract you from sleeping, so ban them from the bedroom.
If you can't sleep, don't lie awake, staring at the clock. Get up and read, watch TV, or listen to music until you feel tired. Anxiety about not falling asleep can contribute to insomnia.
If your sleepiness worsens, or you find yourself developing insomnia, talk to your doctor about whether lifestyle changes might help, or whether you need medical treatment to help you feel awake when you need to be *****.
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