Updated: 1.27.2022
Along with nutrition and exercise, sleep is a main pillar of a healthy lifestyle.
Why is sleep Important?
While you sleep, your body is doing more than resting, it’s healing itself, boosting your immune system and reducing inflammation. Simply put, sleep helps your body function as it should.
Healthy Sleep not only promotes physical health and mental well-being, but it also boosts performance and reduces safety risks. Adults typically need 7-9 hours of sleep. However, it’s not just the quantity of sleep that is important, but also the quality. Millions of Americans have an untreated sleep disorder that prevents them from sleeping well. They may spend eight hours in bed but never get quality sleep. Chronic insomnia, loud snoring, obstructive sleep apnea and restless legs syndrome are just some of the problems that can disrupt your sleep.
Sleep tips to establish healthy sleep habits:
Keep a consistent sleep schedule. Get up at the same time every day, even on the weekends or during vacations.
Set a bedtime that is early enough for you to get at least seven hours of sleep.
Establish relaxing bedtime rituals. Light reading, listening to calming music, or taking a warm bath are just a few ways to relax before bed.
Use your bed only for sleep or sex. Put the screens away.
Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature and limit your exposure to light close to bedtime.
Don’t eat a large meal close to bedtime. If you are hungry, eat a light, healthy snack.
Exercise regularly, but not too close to bedtime.
Resist the urge to nap late in the day (especially after 3 p.m.). Generally, if you need a nap, keep it short, no longer than 30 minutes.
Avoid consuming caffeine or using nicotine in the late afternoon and evening.
Avoid consuming alcohol less than three hours before bed. It might help you fall asleep, but as the alcohol breaks down in your body later, it causes an interruption in your sleep.
Reduce your fluid intake in the evening so you don’t have to wake up to use the bathroom.
Make sleep one of your top priorities – you must sleep well to be well. Poor sleep can lead to many health problems including heart disease, high blood pressure, obesity, diabetes, stroke and depression. It also affects performance at school and is a factor in work safety and productivity. If you are struggling to get a good sleep, please talk to your provider.
Altru Sleep Center
Altru Sleep Center is home to an American Academy of Sleep Medicine (AASM) accredited six-bed center in Grand Forks and a two-bed center in Devils Lake that offers sleep studies featuring the latest technology, expertise from registered polysomnography and respiratory therapists, and state-of-the-art equipment. Altru Sleep Center provides comprehensive clinical evaluations and treatment to patients with a variety of sleep-related disorders.
If you are having difficulty sleeping, talk to your primary care provider. Altru’s Sleep Center team may be able to help you, for more information call 701.780.5484 or email sleepcenter@altru.org.
