Catching Your Zzzzzz's (HTML)

Sleep Foundation reports that 63 percent of American adults do not get the recommended 8 hours of sleep needed each night for good health.

The poll also reports that more than one third of Americans are getting less sleep now than they did 5 years ago, and seven in 10 people polled said they experience frequent sleep problems.

This means it is more important than ever that Americans be aware of the potential health risks created by sleep problems and that they should make an effort to get a good night's sleep.

Falling Asleep Activities

Here are some suggestions for improving sleep patterns:

• Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
• Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
• Sleep on a comfortable mattress and pillows.
• Use your bedroom only for sleep and sex. It is best to take work materials, computers and televisions out of the sleeping environment.
• If unable to fall asleep within 20-30 minutes, move out of the bedroom to another room and return only when sleepy.
• Exercise regularly, but complete your workout at least 4 hours before bedtime.

Sleep Patterns and Naps

• Maintain a regular bed-and-wake time schedule including weekends.
• If you are having trouble falling asleep at night, you may benefit from avoiding daytime naps.
• However, if you have certain conditions such as narcolepsy, are sleep-deprived due to your job, or engage in shift work, one or two daily naps may be useful if taken for brief periods of time (15-20 minutes) and at the same time daily.

Noise

• Try to avoid excessive loud noises by putting up heavy curtains in the bedroom or wearing earplugs. Occasional loud noises from aircraft, streets or highways disturb sleep even in people who do not awaken and who cannot remember the noise in the morning. These sleep disturbances can reduce restful sleep.

Food

• Finish eating at least 2-3 hours before your regular bedtime.
• Avoid caffeine (e.g., coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.

Drugs and Alcohol

• Taking sleeping pills is often useful, however, the tendency for sleeping pills to stop working after a period of continuous use has been of concern to both patients and physicians. Another concern has been that sleep medications can leave a "hangover" effect the following day, causing not only sleepiness, but lack of motor skills coordination, memory loss and accidents.
• Avoid nicotine (e.g., cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
• Avoid alcohol close to bedtime. It can disrupt sleep later in the night.

If sleeping problems persist and cannot be resolved with these suggestions, patients should consult their healthcare provider.

Compiled by Lisa A. Brzezicki, editor of ADVANCE, serving RNs in Southern California and Northern California/Reno, NV.