Since we already cheat ourselves of sleep, the additional hour “lost” due to daylight-saving time is felt when we try to drag ourselves out of bed Monday morning. This year, the daylight-saving changeover occurs Sunday. The National Sleep Foundation recommends that we take this time to evaluate our sleep patterns. It suggests preparing for daylight-saving time by:
• Trying to sleep more than usual a few nights prior to and after the change.
• Developing a relaxing routine before bed.
• Not exercising within a few hours of sleep.
• Avoiding caffeine, nicotine and alcohol close to bedtime.
How much sleep do we really need?
Infants up to 1 year old need up to 18 1/2 hours a day, children ages 12 to 18 months need 13 to 15 hours, children 18 months to 3 years need 12 to 14 hours, 3- to 5-year-olds need 11 to 13 hours, and 5- to 12-year-olds need 9 to 11 hours.
Adolescents need 8 1/2 to 9 1/2 hours. Adolescents’ sleep patterns are such that they do not feel tired until late at night and then have problems getting up for school in the morning. Their bodies try to recover from this by sleeping in on the weekends.
Adults and older persons generally need between 7 and 9 hours. Sleep patterns change as we age, and some of this sleep time may be accomplished by napping during the day.
People do vary on their individual needs. If you allowed yourself to wake up without an alarm clock, when would your body wake you up? How much would you sleep? Discover how much sleep you need to wake feeling ready to take on the day.
The following tips may help you develop a healthy sleep routine:
• Keep a regular bed and wake schedule.
• Establish a relaxing bedtime routine.
• Create a sleep environment that is comfortable, cool and dark. Do not sleep with the TV or radio on.
• Exercise regularly.
• Avoid caffeine in the afternoon and evening, avoid nicotine and alcohol before bed.
If you are following this routine and continue having problems getting enough sleep or are having difficulty sleeping, talk to your doctor. Poor sleep can lead to high blood pressure, increased risk of heart attack and stroke, as well as increased risk of accidents. Here is a brief summary of common sleep disorders:
• Sleep apnea occurs when a patient doesn’t breathe regularly at night. They may have loud snoring and pause between breaths.
• Restless leg syndrome makes it difficult for patients to fall asleep because they have an irresistible urge to move their legs.
• Periodic limb movement is involuntary movements during sleep.
• Insomnia is defined as trouble falling asleep or staying asleep.
The mentioned disorders prevent a person from sleeping soundly, making them sleepy and less productive during their waking hours. But they all can be treated.
Additional information on sleep is available at www.sleepfoundation.org.
Janet Kenter is a registered nurse at St. Patrick Hospital. If you would like to submit a question for our nurses, e-mail info@saintpatrick.org. Remember, we cannot give individual diagnoses.
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