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Jun 26, 2008 5:38 pm US/Central
21 Things Women Need To Know About Sleep
Doctor Edwin Charnock, Baylor Medical Center
1.) Not getting enough sleep may contribute to heart disease. A 2003 study published in the "Archives of Internal Medicine" showed that women who got less than five hours of sleep per night were 45 percent more likely to have heart problems.
2.) Being sleep-deprived can increase your risk of developing diabetes. A 1999 study in the "Lancet" monitored sleep patterns of 11 people and found that after sleeping four hours a night for six days their insulin and blood sugar levels were similar to those who were considered pre-diabetic. Sleep Apnea can also aggravate diabetes.
3.) According to the National Sleep Foundation, it is estimated that 18 million people suffer from sleep apnea. Although it is more common in men, it affects many women as well. Sleep apnea is a serious medical condition because if left untreated, it can significantly increase a person's risk of stroke and heart attack.
If you suspect that you have sleep apnea ask yourself these three questions: Do you snore? Do you gasp or choke in your sleep? Do you quit breathing in your sleep? If you answered yes to two of the questions, you may have sleep apnea.
4.) Research has shown that a lack of sleep can increase your risk for obesity. According to a 2004 study, people who get less than five hours of sleep at night are 73 percent more likely to become obese as opposed to people who get seven to nine hours.
5.) Depression can actually cause sleep loss, and sleep loss can also lead to depression.
6.) Some studies suggest that being well-rested strengthens the body's immune system and its ability to fight infection. A 2002 study in the "Journal of the American Medical Association" (JAMA) said that men who received a flu vaccination after sleeping for only four hours for six consecutive nights had fewer flu-fighting antibodies than men who got more sleep.
7.) Lack of sleep can affect your ability to function during the day leading to an increased risk of accidents.
8.) To get a good night's rest, practice good sleep hygiene. Go to bed and get up about the same time everyday to help regulate your body's circadian rhythm.
9.) Avoid eating close to bedtime. Try to eat at least two to three hours before going to sleep. A heavy meal can make you feel uncomfortable. If you have heartburn, avoid spicy foods before bedtime.
10.) Establish a relaxing night time routine before bed. Try soaking in a warm bath or reading a book, anything to help you become relaxed. It's important to do the same things each night so that your body knows it's time to wind down. It should be noted that a hot bath just before bed can raise the core body temperature enough to disrupt sleep so a warm bath before bed is okay while a soak in the hot tub probably isn't.
11.) Keep your body temperature cool when going to bed. Working out too close to bedtime can raise your body temperature. Cooling down from a workout can take up to three hours and make it harder to fall asleep.
12.) Avoid caffeine before going to sleep. Caffeine is a stimulant so avoid consuming it at least six hours before bed.
13.) Nicotine is also a stimulant. If you smoke, refrain from doing it close to bedtime. Smokers can experience withdrawal symptoms at night keeping them awake and making it harder to go to sleep.
14.) Keep your bedroom cool, dark and comfortable. Your bedroom should be conducive to sleeping so keep the lights low, the temperature just right and the noise level to a minimum. Use whatever means necessary to create a room that fits your comfort level. For example, black out your curtains, use earplugs or turn on a fan.
15.) Make sure your mattress and pillow are comfortable.
16.) If you have trouble falling asleep, napping during the day may only make it worse. A quick 15-20 minute nap during the day can actually be rejuvenating, but going longer than that may disrupt your night time sleep.
17.) Keep pets out of the bed. Having a pet in the bed may cause disruptions awakening you during the night.
18.) Try not to watch television in bed. A stimulating activity such as watching television can make it difficult for your body to wind down.
19.) Some women find it hard to relax at bed time because they tend to worry. Once your head hits the pillow, your only duty is to sleep, but some women find it hard to relax because they start to think about what they forgot to do that day, their families, work deadlines, finances, etc. Some people find it helpful to make a list of what they need to do the next day before they go to sleep and that often decreases their worry about those things.
20.) If you suspect that you may have a sleep disorder, consult with your physician. You may be a candidate for a sleep study or could benefit from sleep medication.
21.) Unfortunately, our society has a lack of respect for a good night's sleep. People who nap frequently or get a good night's rest are sometimes pegged as lazy. But a good night's sleep is not a luxury, it's a necessity.
Studies on sleep that may be of interest:
According to a 1997 study in "Nature," it was shown that moderate levels of fatigue produce higher levels of impairment than some levels of alcohol intoxication.
According to a 2000 study in "Sleep," patients with moderate to severe sleep apnea have an up to fifteen-fold risk increase of motor vehicle accidents.
The reaction time performance of someone with moderate sleep apnea is similar to a person with a .08 blood alcohol level—considered legally drunk in the state of Texas, according to a 1999 study in the "Laryngoscope."
A 1996 study in the "European Respiratory Journal" concluded that treatment of sleep-disordered breathing by nasal continuous positive airway pressure is related to reduction in patient motor vehicle accident rates.
(© MMIX, CBS Broadcasting Inc. All Rights Reserved.)
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