By JACLYN “JACKIE” FRANKS, MPH
HHS Extension Educator, Purdue University Cooperative Extension Service, Kosciusko County

Jaclyn Franks

GOSHEN — If you’re at all like me, you have trouble falling asleep at a decent time at night. Despite my best efforts to go to bed at a decent hour, it always seems to be post-late night comedy that I actually fall asleep. 

By the time my alarm goes off the next morning I feel (and look) like a zombie. Others may have an issue staying asleep throughout the night. We are not alone. A recent study by the CDC shows that more than a third of Americans are not getting enough sleep on a regular basis. That is one in three of us.

The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults aged 18-60 years sleep at least seven hours each night to promote optimal health. We’ve all heard the saying “an apple a day keeps the doctor away,” but it seems that a good night’s sleep can do a lot to keep us healthy as well. A lack of sleep can also cause you to not perform as well on complex mental tasks compared to people who are fully rested. Not getting enough sleep is also associated with an increased risk of developing chronic conditions such as obesity, diabetes, high blood pressure, heart disease, and stroke. According to the Mayo Clinic, studies among adults have shown that getting less than or much more than seven hours of sleep a night is associated with a higher mortality rate.

The good news is that there are many things you can do to improve your quality and quantity of sleep:

• Going to bed at the same time every night and waking up at the same time every morning (even on weekends and days off) will provide the consistency necessary to reinforce your body’s sleep-wake cycle and help promote better sleep at night.
• Turn off or remove electronic devices from the bedroom since these devices can stimulate your brain and keep you awake longer.
• Ensure you are comfortable by creating a room that is perfect for sleeping. Try using room-darkening curtains or a fan for white noise.
• Include physical activity in your daily routine. Regular physical activity can promote better sleep but if you exercise too close to bed time you may get too energized to relax.
• Manage your stress. If you have too much going on and too much to think about all of those thoughts running through your mind can keep you awake. Take part in a stress relieving activity like talking to a friend or getting a massage to keep your stress in check.
• Know when to contact your doctor. An occasional restless night is normal, but if you are chronically sleep deprived, you may need assistance from your doctor.

Wishing you a good night’s sleep. For more information about sleep, visit the CDC, Mayo Clinic, or contact Jackie Franks at [email protected] or (574) 372-2340.