Getting a Good Night's Sleep

For many people, getting a good night’s sleep is not easy. The Centers for Disease Control reports that one-third of all Americans do not get the right amount of sleep. The average adult needs between seven to eight hours of sleep a night in order to wake up feeling rested and able to function.

Long-term lack of sleep causes negative effects on health. Poor sleep can lead to risk of heart disease, diabetes, obesity and depression. Problems with memory, concentration can also occur. A person may have trouble performing tasks that require quick reflexes, like driving a car. This can lead to accidents which cause serious injuries.

There are many reasons why Americans do not get enough sleep. It is not always easy to relax or “shut down” for the night when the mind races with projects and deadlines and things that need to be done. Our brains are wired to make more of the chemical called melatonin as daylight dims. The nighttime increase of melatonin is the brain’s natural way of helping the body to get sleepy. If someone is getting powerful doses of light by using a television, computer or other tablet devise that gives off bright light, the brain is fooled into thinking it is still too light outside, and will delay production of melatonin. This light is a bright blue light that is a powerful blocker of melatonin.

So how can a person get more sleep? The best way to help sleep come naturally is to prepare for sleep each night. It is best to limit use of bright light two hours before bedtime. But many people need to work on computer screens right before bedtime. Use of inexpensive glasses called “blue light-blocking glasses” can be very effective. Wearing these glasses (they look like sunglasses) two hours before bedtime while using a computer screen can help. Another tip is to keep a pad and pen by the bedside and jot down any thoughts that are causing stress or concern.

Reading, taking a warm shower or bath, or using a fan or humming noise called “white noise” can also help. Getting good sleep is not as easy as it seems. By giving sleep practices some thought, a person can enjoy better quality sleep that leads to better quality of life.