Q: Both my spouse and I get no more than five or six hours of sleep at night. We often fall asleep in front of the TV or even the computer. This lack of sleep is taking a toll on our work life. What can we do to change our sleep patterns?
A: Most adults need seven to nine hours of sleep. Sleep insufficiency (less than seven hours) DOUBLES your risk of obesity and increases your risk of heart disease, diabetes, stroke, hypertension, anxiety, memory problems, multiple cancers and accidents.
Start by scheduling seven to nine hours of sleep every night, based on your personal requirements. Be aware that blue light from screens – such as TV, smartphones, computers – is the strongest suppressor of melatonin, which is our MVP of sleep-regulating hormones. If you make just one change, shut off all screens 90 minutes before bedtime.
Next, plan for a “wind-down hour”- dim the lights or shift to red-spectrum lights, which are more calming on the brain. Turn off your “work” mind, and settle into your relaxed state. This could entail a bath with Epsom salts, bedtime tea, meditation, stretching or reading a calming book.
Although naps are OK for catch-up, they are best limited to less than 30 minutes and not too close to bedtime. Try to get more sleep during the weekdays, so you are not so sleep-deprived come the weekend.
Other tips to help optimize sleep include daily exercise, limiting caffeine at least seven hours before bedtime and limiting alcoholic drinks and/or meals to at least three hours before going to bed.
Dr. Suzannah Bozzone, Erlanger Sports and Health Institute; member, Chattanooga-Hamilton County Medical Society.