The price of a good night's rest
So you didn’t sleep well last night.
Or maybe you logged enough hours, but tossed and turned because you couldn’t turn off your mind.
But hey, how was that Netflix movie you watched in bed until 2 a.m.?
Surely you get it that these events are related.
Yeah, you’re going to say that life is frantic, and you need something to ease you into slumber.
You don’t want to take drugs, you can’t afford those super-special mattresses, yada, yada.
You know what?
Day-to-day existence probably has always been frantic — or at least a tough slog — but we just weren’t around to study it.
Make up any reason you’d like for lying awake, or being jolted from sleep in the middle of the night.
None of them will help you feel better.
The point here is that Americans do not get enough sleep.
According to research just released, almost all of us are in what’s called “sleep debt.” And while we can argue over the exact numbers, this survey of more than 2,500 people turned up a pretty reasonable conclusion.
We need to conk out more often.
This likely will be no shock, but Idaho is yawning along with everyone else.
The study stated that we’re deficient to the tune of about one hour per night (29.5 hours per month on average), or basically normal for the United States.
Logan Block of Sleepopolis, which conducted the study, summed things up this way …
“Our survey shows that we’re becoming a sleep-deprived nation, missing out on 30-plus hours of sleep per month. And unfortunately, there’s no way to ‘repay’ long-term sleep debt.
“Experts recommend sticking to a regular sleep-and-wake routine, avoiding caffeine and alcohol (especially before bedtime), exercising daily, and switching off all electronics at least an hour before you go to sleep — keeping all technology out of the bedroom.”
Dr. Chad Hagen, who heads the sleep care program at Kootenai Health, said straightaway that the numbers cited in that Sleepopolis study sound just about right.
FURTHERMORE, Hagen agreed with the methods suggested for trying to improve quality of sleep.
“All this new technology hasn’t helped us,” Hagen said. “There’s a two-pronged problem with having these devices in the bedroom.
“One is content, obviously. Your mind is buzzing right after you watch something.
“But the other thing is the light, along with how close your face might be when you use an iPad or whatever it is. Bright blue or white light is the worst.
“Most of these devices have settings for red background light, so if you’re going to watch something, use the red light.”
Hagen then explained how the body produces melatonin, a hormone that allows us to relax. All of our nighttime activities, though, can overpower natural melatonin.
“It’s not a bad idea to take a melatonin supplement about 90 minutes before you want to sleep,” Hagen said.
If you want to enjoy regular restful sleep, though, Hagen agrees that it may require a lifestyle adjustment.
“We have to accept the notion of carving out enough time to sleep,” he said. “If you can do that, and avoid stimulating activity as you prepare to sleep, you’re on the right track.”
But a Netflix shoot-’em-up just before you want to drop off …
Hagen laughed.
“You’re probably not going to like how you feel,” he said.
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Steve Cameron is a columnist for The Press.
Email: scameron@cdapress.com.
Twitter: @BrandNewDayCDA