According to the latest research, the consequences of too little sleep are more than just daytime fatigue, a bad mood or a lack of focus. Regular poor sleep puts you at risk of serious medical conditions, including depression, obesity, heart disease and diabetes – and it can shorten your life expectancy. British researchers who studied how sleep patterns affected the mortality of more than 10,000 British civil servants over two decades found that those who cut their sleep from 7 to 5 hours or fewer a night nearly doubled their risk of death from all causes. In particular, lack of sleep doubled the risk of death from cardiovascular disease.
Better Sleep Habits
If you are having trouble falling asleep or staying asleep, the following are tips to help you improve the quality of your sleep:
1. Exercise regularly – Exercise dissipates stress by releasing feel-good hormones. Exercised muscles relax more easily, which will help you fall asleep faster and stay asleep longer.
2. Avoid stimulants – Caffeine can keep you going long after you drink it. It is best to cut it out of your day by 2 p.m. Avoid alcohol or nicotine in the evening.
3. Set a routine – Getting up at the same time and going to bed at the same time every day is an important way to train your body for restful sleep.
4. Calm your mind and body – Give your mind and body time to settle into sleep by removing any digital stimulants near your bedtime routine. Unplug from all electronic devices, like your phone and TV.
5. Create a relaxing sleep environment – Reserve your bedroom for sleeping and sex only. Keep your bedroom at a cool temperature. Gadgets like humidifiers and oil diffusers can also establish a relaxing atmosphere.
If you need help
If you try the suggestions above and find that you still are having trouble falling asleep and staying asleep, talk to your doctor or a sleep medicine physician to determine what factors are keeping you
from sleeping. You can also contact your Employee Assistance Program (EAP) for confidential counseling, referrals or information. Your EAP is available to you and your household family members to help you with any personal, family, or work-related issue.