Now that it’s almost time to get back to school, (Rye City School District start on September 4, 2014 and Blind Brook-Rye Union Free School District start on September 3, 2014) here are some tips from Dr. Magid-Katz on getting enough sleep.
In a 2008 survey
Blind Brook Middle/High School
Rye Brook, NY
Photo By: Pamela Stern
conducted by the Better Sleep Council, nearly 2 out of 3 respondents reported impaired sleep due to stress. One third of Americans experience poor sleep at least one night per week, and 16% are diagnosed with stress-induced insomnia. Over 40% of survey participants stated they were irritable due to sleep deprivation.
For those having issues getting a good night’s rest, follow Dr. Magid-Katz’s top ten tips to achieve a better night’s sleep.
Keep bright electronics out of the bedroom. Light therapy can be used to adjust your body’s clock so that you can get more productive sleep when you need to.
Don’t eat too much right before bed. Cutting out food, specifically sugar and dairy, is pretty simple to do and very important. A full stomach keeps your body working instead of sleeping.
Don’t drink alcohol right before bed. Alcohol may help you fall asleep, but it will be unproductive and leave you tired in the morning.
Make sleep a priority by keeping a consistent bedtime and wake schedule, including weekends. Create a sleep routine that will help your body adapt to knowing when it is time for sleep.
Give yourself enough time for sleep in the first place is key. Don’t think you can catch up on the weekends! Your body needs a certain amount of sleep per day, not in total.
Check your bedroom temperature. The ideal temperature for sleep is between 60 and 68 degrees. Any less and you’ll be chilled. Any more and you’ll be hot.
Don’t forget about exercise! Exercise is crucial in helping your body get a good night’s rest, but no sooner than two hours before going to bed.
Get a sleep study if you snore or gasp while sleeping and have difficulty controlling your blood pressure, reflux, or blood sugar. Sleep studies can be done in a lab or even in the comfort of your own home. You may have a sleep disorder and not know it!
For those with Sleep Apnea, devices can be used to encourage side-sleeping, as sleeping on one’s back will cause the tongue to fall back into the airway. Always use your CPAP, if you can’t tolerate a CPAP you should talk to your doctor about alternative therapies such as special types of mouth guards that can treat your sleep apnea.
Get your loved one screened, diagnosed, and treated if they keep you up due to loud snoring so that you can not only sleep in quiet, but rest at ease.
Don’t ignore your (or your spouses) sleep disorder! If you have a sleep disorder, make sure to seek treatment to help your body maintain the correct amount of sleep.
Dr. Sabrina Magid-Katz lectures to dental societies about screening for Sleep Apnea and is a member of the American Academy of Dental Sleep Medicine. She practices general dentistry at Advanced Dentistry of Westchester in Harrison, NY where she also screens for and treats Obstructive Sleep Apnea.