National Sleep Awareness Week happens March 3rd through the 10th.
The National Sleep Foundation's annual week-long campaign celebrates the health benefits of sleep.
The Week begins with the release of NSF's Sleep in America® poll on Monday, March 4, and ends with the return to Daylight Saving Time, when clocks move ahead one hour and too many Americans lose an hour of sleep.
This year's Sleep in America poll looks at the relationship between exercise and sleep.
Keith Kaiser went to the experts at the Norton Sleep Center at Old Brownsboro Crossing to learn about the dos and don'ts of sleeping.
The center's in-lab studies monitors subjects to determine sleep disorders.
Patients are connected to electrodes to see what happens over night.
HOW MUCH SLEEP IS ENOUGH?
According to the National Sleep Foundation, adults should get between 7-9 hours of sleep per night. Receiving less sleep can pose serious consequences to health and safety. In fact, in a NSF study it was reported those getting an average sleep duration of ≤6 hours (6.7%) reported it significantly more likely to have had fallen asleep while driving compared to those who reported average sleep duration of 7-9 hours (2.6%). In addition to creating a risk to public safety, self-reported inadequate sleep has been associated with adverse health behaviors, such as smoking, physical inactivity, and obesity. Individuals dealing with insufficient sleep frequently live with excessive sleepiness.
Each person has their own ideal amount of sleep required and sleep needs change over a lifetime. Teens and young adults may need more than nine hours of sleep. Older adults may nap during the day, but not too close to bedtime, to make up for waking more often during the night. But regardless of age, it is important that we get adequate sleep. Our physical and emotional health and safety depend upon it.
GETTING THE BEST SLEEP:
Here are a few simple actions which provide the best opportunity for a healthy, restful night of sleep and can improvement ones alertness and productivity during the day.
· It is important to make a sleeping space that is comfortable, dark (for most of us) and a bit cool.
· Use your sleeping space only for sleep and sex
· Remove all other distractions (telephone, television, homework, projects, computer, etc) from the sleeping space
· Create and follow a calming bedtime routine. There should be no strenuous exercise within 3 hours before bedtime. You can take a bath or a shower if that relaxes you. For some, reading a book or listening to calming music for a while before going to bed is relaxing. Focus on quiet, calm activities as these generally promote sleep.
· Create and follow a regular sleep schedule, even on weekends. Going to bed and waking at different times can affect the quality of your sleep
· Avoid big meals before bedtime. A light snack (yogurt, milk or crackers) prior to bedtime can satisfy any hunger you might have.
· Omit or dodge the use of nicotine and alcohol before bedtime as both can interfere sleep.
If you are experiencing any problems with sleep-related issues on a regular basis, we urge you to please discuss this with a healthcare professional.
Norton Sleep Center - Old Brownsboro Crossing
Norton Medical Plaza, Suite 210
4950 Norton Healthcare Blvd.
Louisville, KY 40241
Phone: (502) 394-6370
Fax: (502) 394-6375
Hours: 8 a.m. to 5 p.m., Monday - Friday
Norton Sleep Center - Audubon
Norton Audubon Hospital
Lower Level 1
1 Audubon Plaza Drive
Louisville, KY 40217
Phone: (502) 636-7459
Fax: (502) 636-7474
Monday through Friday 8 a.m. to 4:30 p.m.
CLICK HERE for more information.