Summer Shape Up RI Resources - Sleep Tracking

For some introductory information about Summer Shape Up RI, please visit here.

 

The third two-week mini-challenge is Sleep Tracking.

HOW MUCH SLEEP?

If you don’t feel like you sleep well enough, you’re not alone. Chronic sleep deprivation is an under-recognized health problem , says the U.S. Centers for Disease Control and Prevention. Lack of sleep is linked to obesity, diabetes, high blood pressure, stroke, heart disease and depression. And the percentage of adults who say they can’t get enough sleep has been rising over the past couple of decades.

During this two week mini-module on sleep, try some techniques to improve your sleep habits. As you read on, you’ll find suggested techniques listed here. Each day that you try one, give yourself a checkmark in the logbook. While this won’t affect your team’s standings, it may give you some ideas on improving this part of a healthy lifestyle.

How much sleep do you need? Most adults need 7 to 9 hours of sleep each night to feel fully rested while children ages 5 to 12 need 9 to 11 hours and kids ages 11 to 17 need 8.5 to 9.5 each night.

How much sleep do you get? Not enough, says a CDC study, which found that less than 30 percent of adults said they got enough sleep in the past month and 11.1% said that they did not get enough sleep for 30 of the last 30 days!

Why do you need to sleep well? The benefits of sleep include feeling alert, performing well, feeling energized, having a good memory, being able to concentrate and feeling creative. In addition, studies have shown that good quality sleep reduces chronic health problems.

What happens when you don’t sleep well? Studies have shown that not getting enough sleep increases the risk of obesity, diabetes, heart disease, a decreased lifespan, high blood pressure, high cholesterol, mental illness, major depression and anxiety.

10 daily effects from lack of sleep

• Higher risk of illness
• Weight gain, especially in children
• Interferes with hormones that control hunger and appetite
• Less likely to exercise
• Poor quality of life
• Decreased work productivity
• Impaired school performance
• Increased risk of accidents (while driving, operating machinery)
• Decreased memory

TECHNIQUES TO TRY FOR BETTER SLEEP

Here are some ideas to try in the two-week Sleep Mini-Module to improve your sleep. Each day you try one, give yourself a check mark in the Shape Up log book.

• Exercise regularly. Activity helps you fall asleep more quickly, awaken less often during the night, reduces stress and anxiety, and increases relaxation. Exercise increases the release of serotonin, a chemical that scientists believe promotes sleep. Warning: exercise two or more hours before bedtime so you won’t be too over-stimulated to sleep.
• Eat a healthy diet. Studies show that supplying your body with good food in the right amounts goes a long way toward better sleep.
• Maintain regular habits.
• Keep a regular sleep and waking schedule and stick to it 7 days a week. On weekends, try not to change it more than an hour or so.
• Having meals and exercising at consistent times helps as well.
• Develop a pre-sleep routine.
•  Set aside time before bed to tie up loose ends from the day.
•  Resolve problems, organize, tidy up and prepare for the next day so you can go to bed with a clear mind.
• Use relaxation techniques. Relax before bed. Read a good book, watch a small amount of TV, listen to music, take a warm shower or bath.
• Reserve your bedroom for sleeping.
• Create a sanctuary for sleeping only. Don’t use it for work.
• Eliminate noise. Consider using ear plugs and “white noise.”
• Block out light; light signals the brain it’s time to wake up. You might need blackout curtains or a simple eye mask.
• Keep it cool, ventilated and comfortable.  Consider humidifers and fans.
• Hide the clock if it makes you anxious about falling asleep.
• Sleep on a comfortable mattress and pillows. The ones you have been using may have exceed their life expectancy. The rule of thumb is to keep a good-quality mattress for about 10 years. Make sure your pillows are free of allergens and are as supportive or soft as you like.
• If you’re having trouble sleeping, simply walk around, read a little, or make tea. Don’t do anything stimulating or stressful.
• Consider your caffeine. Everyone has a different sensitivity to caffeine, which is a stimulant that can prevent you from sleeping.
• Try limiting your intake to see if that helps you sleep better; especially try not to have caffeine within 6 to 8 hours before you go to sleep.
•  Remember that caffeine is found not only in coffee but in some teas and sodas, chocolate, and cold medicine.
• Stop smoking. Nicotine is a stimulant found in cigarettes and chewing tobacco. It speeds up your heart rate, raises your blood pressure, and causes fast brain activity that can interrupt your sleep.
• Change your alcohol intake. Alcohol can disrupt the sequence and duration of sleep. It relaxes the throat, which worsens snoring and causes breathing problems. It may lead to unsteadiness if walking is attempted during the night, with increased risk of falls.
• Watch your naps. Occasional naps are OK if you are sleep-deprived and need a quick boost, but taking naps during the day can keep you up later at night. Try to avoid catnaps and get a good night’s rest instead.
• Consider what you eat. Keeping a food diary might give you clues to whether certain foods cause problems, like heartburn, that interrupt your sleep. These foods are linked to heartburn:
• Meats: ground beef, marbled sirloin, nugget-style chicken, buffalo-style chicken wings.
• Fats, oils and sweets: chocolate, corn chips, potato chips, high-fat cookies, brownies, doughnuts, creamy and oil salad dressings, fried or fatty food in general.
• Fruits, veggies and juice: orange juice, lemon, lemonade, grapefruit juice, cranberry juice, tomatoes, mashed potatoes, French fries, raw onion, potato salad.
• Beverages: liquor, wine, coffee and tea.
• Grains: macaroni and cheese, spaghetti with marinara sauce.
• Dairy: sour cream, milk shakes, ice cream, regular cottage cheese.
• For more information on heartburn, see this link: http://www.webmd.com/heartburn-gerd/guide/heartburn-foods-to-avoid
•  Keep a sleep diary. Now that you’re aware of what can interfere with your sleep, keep a diary and note what you were doing during the day or evening. See if you can see a pattern. If you plan to discuss your sleep problems with a doctor, this can give the doctors clues to help you.

BETTER SLEEP AT A GLANCE

• Sleep cool in hot weather
• Have dinner 2 to 3 hours before bed
• If you’re hungry have a light snack
• Use bright light to help manage your body clock. Avoid bright light in the evening and expose yourself to sunlight in the morning.
• Reduce or eliminate caffeine, nicotine and alcohol.
• Save your worries for daytime. If concerns come to mind, write them in a “worry book” so you can address those issues the next day.
• Exercise regularly, but avoid vigorous workouts close to bedtime.