“Dear Naps,
I’m sorry I was so mean to you in Kindergarten.
Sincerely,
35-year-old me”

More than 25% of the US population reports at least occasionally not getting enough sleep, according to the Centers for Disease Control and Prevention (CDC). Skimping on good sleep is linked to many chronic diseases and conditions, including diabetes, heart disease, obesity and depression. Those who aren’t resting as often or as well as they should, are also more likely to be involved in motor vehicle accidents.

Quantity: How much is enough?
The CDC reports that nearly one in three adults reported getting fewer than seven hours of sleep per night. Current recommendation for most adults is 7-8 hours of sleep at night. Just like a healthy diet and physical activity, sleep is a critical component of good health. While you are getting some shut-eye, your body is resting and reviving its energy stores, mentally and physically.

Quality: What is “good” sleep?
If you often have interrupted sleep, your body and brain may not be entering sleep stages critical to optimum rest. How rested you are will depend on not only the total hours you sleep, but also the amount of time you spend in the various stages of sleep each night.

Quest: What can I do to improve my sleep?

The National Institutes of Health recommends:

• Stick to a schedule – go to bed and wake up around the same time each day.
• Avoid caffeine and nicotine
• Avoid alcoholic drinks before bed
• Avoid large meals late at night
• Avoid naps after 3 pm
• Find a way to unwind before bed
• Make yourself a good sleeping environment: get rid of distractions such as TV, cellphone and bright lights and keep the temperature on the cooler side
• See your doctor if you continue to have trouble sleeping

Hear Dr. Joseph Henkle, SIU pulmonologist, talk about sleep here.

More information from the NIH: http://www.nhlbi.nih.gov/health/public/sleep/index.htm