Sleep

One in five Americans sleeps less than six hours a night—a trend that can have serious personal health consequences. Sleep deprivation increases the risk for a number of chronic health problems, including obesity, diabetes, and heart disease. If you have trouble sleeping, the following strategies can help you get more sleep.

Check for underlying causes. Some conditions or medications may be interfering with your sleep patterns. Treating a condition or adjusting a medication may be all it takes to restore better sleep.

Practice good sleep hygiene. Use your bed for sleep and sex only, block as much noise and light as possible, go to bed and wake at the same times each day, and get out of bed if you haven’t fallen asleep within 20 minutes.

Nap if needed. If you like to nap, get your daytime shut-eye in midday. Naps late in the day can interfere with sleep later. If your problem is difficulty getting to sleep at night, then not napping can make you sleepier at bedtime and more likely to stay asleep.

Exercise earlier, not later. Exercise stimulates the body and brain, so make sure you finish exercising at least three hours before turning in.

Watch your diet. stay away from foods that cause heartburn. Ban caffeine-rich food and drinks (chocolate, tea, coffee, soda) at least six hours before bedtime. Don't drink alcohol for at least two hours before bed.

See a sleep specialist. If your own efforts aren't working, you'll want the help of a sleep professional to both diagnose your problem and propose behavioral and possibly drug treatments.

Sleep Articles

5 Internet recommendations for joint pain: Do they work?

Some methods touted on the Internet to relieve arthritis pain may do little to help with joint problems, even though they seem sensible. Music therapy and meditation may provide temporary distractions to pain. Eating a high-fiber diet can help with loss of excess weight, which can reduce osteoarthritis symptoms in weight-bearing joints, but there’s no evidence it will reduce arthritis inflammation. Therapeutic massage can make sore muscles, tendons, and joints feel better, at least temporarily. Getting more sleep is important to overall health but probably won’t relieve arthritis pain. (Locked) More »

Is it time to consider using medical marijuana?

Medical marijuana use among older adults is increasing, especially to treat insomnia or pain. The term "medical marijuana" refers to either the dried flowers of the unprocessed marijuana plant, which contains hundreds of chemicals; or two specific chemicals of marijuana that are known to have medicinal properties: tetrahydrocannabinol (THC) produces a high; cannabidiol (CBD) does not produce any sort of high or cognitive impairment. (Locked) More »

Can hot baths protect your heart?

A study published March 24, 2020, by the journal Heart found that people who took a daily warm or hot bath had a 28% lower risk of cardiovascular disease and a 26% lower risk of stroke, compared with people who didn’t take frequent tub baths. More »

Crucial ways you can support a healthy immune system

There’s no evidence that maintaining a healthy lifestyle will suddenly boost the immune system. However, it’s clear that healthy lifestyle habits contribute to overall health, supporting the body’s ability to fight infections instead of creating new problems. Healthy habits that help maintain a robust immune system include getting seven to nine hours of sleep per night, exercising, reducing stress, eating a healthy diet, not smoking, drinking alcohol only in moderation, maintaining a healthy weight, and getting underlying conditions under control. (Locked) More »

In search of sleep

Many factors, including hot flashes, mood disorders, and sleep apnea, can disrupt sleep in women who are going through menopause. Getting treatment for chronic sleep problems is crucial to long-term health. Women who don’t get enough sleep may be at higher risk for a number of medical conditions, including obesity, heart disease, and dementia. More »

5 ways to prevent a heart attack

The average age of a first heart attack among men is 65. However, many people don’t take steps to protect themselves. Reducing the risk of cardiovascular disease is the best way to guard against heart attacks and includes avoiding tobacco, managing cholesterol and blood pressure levels, getting proper sleep, and lowering stress. (Locked) More »

5 steps to long-lasting independent living

Older adults who want to continue to live independently need to focus on five areas of their health that can ensure their continued well-being and, ultimately, the preservation of their lifestyle. These five areas are staying mentally engaged, being active, sleeping well, eating right, and being current with health exams. (Locked) More »

The far-reaching effects of a little bit of weight loss

Losing 5% of one’s total body weight can result in clinically significant physiologic changes. For example, losing a little weight can reduce heartburn, knee pain, blood pressure, and diabetes risk. Losing 5% of one’s body weight may also lead to better sexual function, more restorative sleep, extra energy, and more self-esteem. To reach a 5% reduction in total body weight, it helps to exercise; eat a healthy diet rich in lean proteins, whole grains, fruits, vegetables, legumes, nuts, and seeds; and get enough sleep. (Locked) More »

Top 7 reasons you have a headache

Migraine, tension, and cluster headaches can have many triggers. For example, stress can cause tight muscles in the shoulders and neck, which often leads to tension headaches; hunger can trigger a migraine or tension headache; and something in the environment may trigger a cluster headache. Understanding headache triggers can help people avoid headaches in the future. Keeping a diary to note the day, time, symptoms, and circumstances surrounding a headache may help; so can living a healthy lifestyle. (Locked) More »