Better sleep means better everything else

May is Better Sleep Month, an observance established by the Better Sleep Council, which is a consumer-information arm of the National Sleep Products Association. This association is a group which preceded the National Sleep Foundation in promoting healthy sleep. While this time of year is often when we think of ramping up our physical activity due to improved weather and longer days, it is still important to remember that adequate restful sleep is essential to good health. In fact, lack of sleep can greatly impact our mental, emotional, and physical health, as well as our overall safety. What are the effects of poor sleep? According to research by the National Sleep Foundation, most adults who sleep less than the recommended seven to nine hours per day or who have two or more nights of delayed or interrupted sleep per week experience symptoms of depression. This link is of growing interest given that mental health is considered a current critical issue in the U.S. From a mental functional perspective, lack of sleep is also known to increase forgetfulness, diminish cognitive processes, and impair judgement. Sleep-deprived workers are twice as likely to miss work. Poor sleep also increases our risk of chronic disease. Research conducted at Mt. Sinai Ichahn School of Medicine in 2022 found that healthy individuals who were sleep-deprived for only six weeks had increased production of cells linked to inflammation and noted changes in cells' DNA. Lack of sleep has been linked to heart disease, high blood pressure, obesity, diabetes and an increased risk of heart attack and stroke. Finally, poor sleep is a safety concern. According to the AAA Foundation, about 328,000 auto accidents are fatigue-related, and about 6,400 of those resulted in one or more fatalities. Some researchers estimate that the actual number of auto accidents related to tired drivers may be more that three times that much. The National Sleep Foundation found there is also a occupational safety risk, as overly-tired workers are 70% more likely to be involved in a work-related accident than their co-workers. Some of the most newsworthy accidents, including errors leading to the Exxon Valdez Oil Spill and the Challenger Space Shuttle explosion are believed to have been linked to sleep-deprived workers. What are the stages of sleep? To be healthy, our body needs to move through all the stages of sleep, completing the whole sleep cycle several times each night. The early stages referred to as non-REM (rapid eye movement) sleep begins as the body "falls" asleep and continues as we disengage from our physical surroundings, our breathing and heart rate stabilize, and our body temperature begins to drop. This transitions to slow wave sleep, which lasts 20 to 40 minutes when the body begins repairing and rebuilding itself from the cells on up, fixing damage from the day's wear and moving thoughts to long term memory storage. The final stages of the sleep cycle are REM during which the eyes dart back and forth, the brain is active, and dreams occur. During REM sleep, the body becomes immobile and totally relaxed as muscles are turned off and enough energy is gained to support wakeful functioning and performance. Early sleep cycles recur every 90 minutes or so but lengthen the longer we sleep, supporting longer and deeper rest. Shortened or interrupted sleep affects our body's ability to rest and regenerate, affecting our short-term energy levels and our long-term well-being. How can we ensure that we are getting the best sleep possible? -Maintain regular bed and wake times even during the weekend, setting aside at least seven hours per day. -Avoid watching TV or using other electronic devices for at least one hour before bedtime. Such devices may interfere with melatonin production. Instead, try reading a book or listening to relaxing music. -Keep a notepad next to the bed to jot down thoughts or to-do items that might worry you or affect your ability to relax. -Maintain a cool, quiet, and dark sleep space. Remember, our body temperature drops while we sleep. -Have a comfortable mattress and pillow. Life expectancy for a mattress is about 10 years. Pillows should be replaced more often. -Exercise regularly, but not close to bedtime. -Most people should avoid caffeine consumption at least six hours before bedtime and stop eating two to three hours before going to bed. -Consider keeping pets out of the bedroom as their noise and movement can interrupt sleep. -Avoid alcohol and nicotine as both can disrupt or interfere with sleep. -Try not to nap, or limit naps to 20 minutes or less. -Individuals who are having difficulty falling or staying asleep or who experience frequent sleepiness or dosing during daytime hours may want to reach out to their healthcare provider to determine if they may have an underlying health issue or sleep disorder. Sleep well tonight and enjoy the events and opportunities that the new day brings, as well as the benefits of healthier and more active years ahead. Little is family and consumer sciences educator Ohio State University Extension — Hancock County.