Poor sleep hygiene leads to irritability, accidents

  • Published
  • By Tanya R. Schimon
  • 71st Medical Operations Squadron
VANCE AIR FORCE BASE, Okla. --  Are sleep problems interfering with your life?

According to the National Sleep Foundation, 58 percent of adults in America have experienced at least one symptom of insomnia in the last year.

Insufficient sleep contributes to a number of chronic diseases, as well as to poor concentration, irritability, impaired judgment, relationship issues, depression, motor-vehicle accidents, occupational challenges and anxiety.

Oklahomans rank amongst the highest in the nation for insufficient sleep.

Individual needs for sleep vary. Most adults need between seven and nine hours of sleep per night.

Ordinarily, it should take less than 30 minutes to fall asleep, with one or two awakenings during the sleep cycle. Sleep provides physical and mental restoration. It is essential to your well-being.

It is not unusual to experience a few nights of restless sleep, usually induced by a stressful event. Anything more than that may indicate a sleep disorder.

Sleep disorders come in a variety of forms, including insomnia, narcolepsy, restless leg syndrome and sleep apnea. If you are experiencing a sleep disturbance, it is important to consult with a healthcare provider.

Behavioral techniques can facilitate better sleep and will complement services provided by your primary care physician.

Insomnia is the inability to obtain adequate sleep. It is characterized by an inability to fall asleep or stay asleep. Early morning awakenings, excessive daytime sleepiness or chronic restless nights can be indicators of insomnia.

Healthy sleep hygiene components are essential for good sleep. Sleep hygiene is important in determining the quality and quantity of your sleep. Just as you address dental hygiene for healthy teeth and gums, address sleep hygiene for healthy and restorative sleep.

Sleep hygiene includes going to bed only when sleepy. If not sleepy, behaviors will come into play which can disrupt sleep. For example, worrying about not going to sleep or planning for the next day.

Beds and bedrooms are for sleep and intimacy only. Caffeine, nicotine and alcohol should be avoided prior to bedtime. Those with insomnia are frequently more affected by mild stimulants than good sleepers. Stimulants include chocolate and nicotine.

Alcohol may readily induce sleep, but as it metabolizes it will cause awakenings and can be associated with sweats and nightmares.

While routine exercising is crucial to well-being, it can create a sleep disturbance if done within two hours of bedtime. A light snack before going to bed can induce sleep. Heavy or spicy food before sleep can interfere with it.

Dairy products can lend to sleep, especially those with the amino acid, L-tryptophan, as in milk.

Brief naps of less than 30 minutes can be acceptable if occurring before 3 p.m. Set an alarm clock to keep from napping longer.

Unwind before going to bed. Spend an hour reading, visiting, watching TV or bathing prior to going to bed. This will set the stage for a good night's sleep.

The Clinic at Vance Air Force Base now has a behavioral health consultant that can help you develop better sleep hygiene and get enough rest. Call the Clinic's appointment line, 213-7416, to schedule an appointment.

For more information, call 213-7484.