Catch Some Zzzz’s Part 1: Sleep Deprivation and Health

Do you often wake up feeling tired? Are you lacking energy during the day?

You’re not alone. According to a new study by the Centers for Disease Control and Prevention (CDC), more than one-third of American adults are not getting enough sleep on a regular basis. Many studies have found links between insufficient sleep and serious health conditions such as high blood pressure, heart disease, depression, diabetes, and obesity. Additionally, lack of sleep has been found to negatively influence memory, critical thinking, and learning.

Related: Simple Exercises that Improve Your Health

A good night’s sleep is critical for good health. The current sleep guidelines suggested by the CDC are 9-10 hours per night for teenagers and 7-8 hours per night for adults and older adults. The following tips and tricks are steps you can take to improve your sleep and promote better health, mood, and quality of life.

Sleep To Do List Remember Get Rest Rejuvenate Refresh Message BoHealthy Sleep Habits

-Stick to a sleep schedule and try to go to sleep and wake up at the same time every day – even on the weekends!

-Limit screen time within 1-2 hours of bedtime. This includes televisions, smart phones, tablets and e-readers.

-Turn your bedroom into a comfortable and sleep-inducing environment. A cool, quiet and dark environment with a comfortable and supportive mattress and pillow can help promote quality shut eye.

-Limit caffeine, nicotine and alcohol consumption as these chemicals can interfere with sleep.

-Limit daytime naps to 10-30 minutes as to not interfere with nighttime sleep.

-Incorporate physical activity into your daily routine, specifically morning or afternoon exercise as exercising right before bed can have the opposite effect.

Quality sleep in often overlooked and is increasingly being squeezed out of busy schedules. Making time for quality sleep now will protect your physical and emotional health now and in the future!

Related: Say Goodbye to Headaches

Not sure what type of mattress is best for you? Part 2 of this sleep series will address sleep positioning, mattress design and neck pillow selection. Tune in next week for more helpful tips and tricks to ensure a good night’s sleep!

Kirtsen Bombardier

By Kirsten Bombardier, DPT

Back in Motion™ Physical Therapy – South Portland, Maine

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