National Sleep Month: Ways to Sleep Better
March is National Sleep Month and it’s a good time to examine our sleep habits.
According to the National Sleep Awareness Foundation and Seton Hall University in South Orange, New Jersey, National Sleep Month is a “time to recognize the importance of sleep in achieving your goals. College students who receive less than six hours of sleep experienced a pronounced decline in academic performance.”
In a survey conducted by MattressNextDay, they asked Americans if wake up each morning feeling fresh and rested for the day ahead.
They found that 21% of Americans wake up feeling tired or not rested every morning. That includes 11% of respondents in New Jersey, 23% in Pennsylvania, and 19% of New Yorkers.
About 22% of us get six to seven hours of sleep each night, and wake up an average of two times every night.
What To (Not) Do If You Have Trouble Sleeping
In my National Sleep Month conversation with Sleep Specialist, Dr. Stacey Elkatib Smidt she told me, “There are two things to think about when it comes to electronics or ‘screens’ in the bedroom. One of them is that they emit blue light, and this can keep your brain awake. Your brain uses light and dark signals for sleep, and using these electronics makes your brain think it’s awake as opposed to winding down to sleep.”
The other thing is that electronics are engaging. You want to keep scrolling, watching, and bingeing, and it keeps you awake because you want to keep doing what you’re doing.
My wife and I watch TV when we go to sleep. It doesn’t seem to affect falling asleep, but I do notice that it may wake me up briefly during the night. Dr. Smidt also suggests that even if you don’t have trouble falling asleep with the television on you should still try not to do it. Maybe you would be able to fall asleep more quickly or your sleep would be less disrupted. Ideally, electronics should be turned off an hour before bed.
Another common issue regarding sleep is that the bed is used for many things. Sometimes people may do work, and kids may do homework, but you should only use your bed for sleep. It’s hard for your brain to switch gears or turn off when it’s time to go to sleep.
What About Melatonin?
Melatonin is an option to help people fall asleep, but is it safe? Dr. Smidt says, “Melatonin is tricky because it’s available over the counter, so the perception is that it’s harmless. The first step should be behavioral interventions that don’t involve supplemental medicine. Your brain secretes Melatonin which signifies that it’s time to sleep. Supplemental Melatonin can help with sleep, but you should first think about why you’re using it.”
You need to learn why are you or your child having trouble sleeping. You want to go to the route cause as to why there is difficulty falling or staying asleep. It’s similar to regularly taking pain relievers without investigating why you’re having pain. It masks the issue, but it doesn’t resolve it.
There’s also concern about side effects so you should be mindful when using any supplements. If you do feel the need to use any type of sleep aid, be sure to use it sparingly and not for extended periods.
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