News

Sleep right, sleep tight

Most people are familiar with dental hygiene. We all know that brushing and flossing regularly and visiting the dentist twice a year are essential to healthy teeth. But few people are aware that we need good sleep habits in order to have healthy, restful sleep. This is called good sleep hygiene, and Dr. Sat Sharma, who works at the Sleep Disorders Centre, has a few tips to help ensure you get a good night's rest.

Fixed bedtimes

Everyone has an internal clock that needs to be trained in order to regulate the body processes on a steady schedule. If you are constantly going to bed at different hours of the night and waking up on an ever changing schedule, your internal clock never has a chance to adjust. Prolonged periods of unstable sleep patterns can lead to circadian (internal clock) rhythm disorders or insomnia.

Tune out and turn off

Avoid watching TV in the bedroom. "The problem with that is the bedroom is not associated with sleep," Sharma says. "After an hour of watching TV, people want to go to sleep and they can't because their room is no longer associated with going to sleep." The same goes for other technological distractions - like BlackBerrys and laptops. "We advise people to remove their TV, and not do any work or activities other than sleep - or sex for that matter - in their bedrooms."

Cut back on caffeine

Not everyone experiences difficulty sleeping from caffeine, but most people will experience some insomnia if they are consuming too much, too late during the day. Try to consume coffee only in the morning if you have trouble sleeping at night.

Decompress

Most people need to unwind before they go to bed. "Sleep is not a switch that you can simply flick on," says Sharma. "You have to free your mind of all thinking about the day and the next day." Read a book for a half-hour or watch TV in the living room to take your mind off your troubles. Avoid work or any other stressful activity before bedtime.

No clockwatching

Many people wake up in the middle of the night and look at the clock. If you have difficulty getting back to sleep, try not to look at it. Often, knowing what time it is causes stress about the day ahead, and may lead to insomnia.

Healthy life, healthy sleep

Living a healthy lifestyle can make all the difference in having a good night's rest. A diet low in processed sugars and saturated fat and regular exercise (just not before bed) help prevent obesity, cardiovascular disease and diabetes - all of which are implicated in disrupting sleep.

Back to "Sweet dreams"

	About Wave Wave is published six times a year by the Winnipeg Health Region in cooperation with the Winnipeg Free Press. It is available at newsstands, hospitals and clinics throughout Winnipeg, as well as McNally Robinson Books. Read the Summer 2009 issue of Wave