Economic woes keep many of us awake, but you can give yourself a bedtime bailout package.
By Jeffrey Rossman, PhD, Rodale.com
Can’t sleep? If you find yourself looking up at the ceiling at 3 am thinking about your financial future, know that you are not alone. A third of Americans say that they have been losing sleep over the state of the economy and personal financial concerns, according to the results of a poll released last month by the National Sleep Foundation (NSF). The economy has added to the already epidemic number of Americans experiencing sleep difficulties: 72 percent of American adults report sleeping less than 8 hours a night, up from 62 percent in 2001. And 20 percent of adults report sleeping less than 6 hours a night, up from 13 percent in 2001.
Losing sleep does more than make you tired. Insufficient sleep is related to numerous cognitive, emotional, and medical conditions, including impaired concentration and anxiety, depression, obesity, hypertension, heart disease, diabetes, as well as memory and immune dysfunction. Sleep deprivation is a public-safety issue as well, causing tens of thousands of car and truck accidents every year. In the recent NSF poll, 54 percent of drivers said they had driven while drowsy at least once during the past year, and 28 percent said they had nodded off or fallen asleep while driving a vehicle. When sleep-deprived subjects are brought into the lab to perform a driving simulation, they perform more poorly than intoxicated subjects.
WHAT IT MEANS: If you are one of the millions of people who are not getting the sleep you need, there are several strategies you can use to improve your sleep:
1. Stick to a schedule.
Do your best to fall sleep at about the same time each night and wake up at about the same time each morning, weekends included. Your body does best with a regular sleep-wake rhythm.
2. Stay away from food and alcohol.
Avoid eating for at least 3 hours before going to bed. Avoid drinking alcohol late in the evening. While a drink or two might relax you at first and help you fall asleep, the effect can wear off during the night, causing a rebound alertness that can wake you up and make it hard to get back to sleep.