Sleep

Question 1

What chronic diseases is insufficient sleep linked to?

Answer 1

type 2 diabetes, cardiovascular disease, obesity, and depression
(https://www.cdc.gov/sleep/about_sleep/chronic_disease.html)

Question 2

What are tips for getting better sleep?

Answer 2

Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
Set a bedtime that is early enough for you to get at least 7-8 hours of sleep.
Don’t go to bed unless you are sleepy.
If you don’t fall asleep after 20 minutes, get out of bed. Go do a quiet activity without a lot of light exposure. It is especially important to not get on electronics.
Establish a relaxing bedtime routine.
Use your bed only for sleep and sex.
Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
Limit exposure to bright light in the evenings.
Turn off electronic devices at least 30 minutes before bedtime.
Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
Exercise regularly and maintain a healthy diet.
Avoid consuming caffeine in the afternoon or evening.
Avoid consuming alcohol before bedtime.
Reduce your fluid intake before bedtime.

Question 3

What are some common sleep disorders?

Answer 3

Insomnia (inability to initiate or maintain sleep), narcolepsy (Excessive daytime sleepiness (including episodes of irresistible sleepiness) combined with sudden muscle weakness), restless leg syndrome (RLS is characterized by an unpleasant “creeping” sensation, often feeling like it is originating in the lower legs, but often associated with aches and pains throughout the legs), sleep apnea (Intermittent airflow blockage during sleep)

Question 4

Why is it important for our bodies to cycle through the five sleep stages during sleep?

Answer 4

The first four stages maintain healthy metabolism, learning and memory.

The fifth, REM, regulates mood and forms emotional memories.

Regularly missing a cycle or two impairs brain function, immune system, and general health.

(Jordan p.230)

Question 5

CDC recommendations for sleep hygiene

Answer 5

Good sleep habits (sometimes referred to as “sleep hygiene”) can help you get a good night’s sleep.

Some habits that can improve your sleep health:

Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends

Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom

Avoid large meals, caffeine, and alcohol before bedtime

Get some exercise. Being physically active during the day can help you fall asleep more easily at night.