Sleep Better, Live Better

H E A LT H A C T I O N G U I D E

G etting enough quality sleep is an important part of good health, along with exercise, eating well, stress management and staying
up to date with your current health status and preventive screenings. Perhaps you havent given much thought to how sleep
affects your health. Maybe youve even been cutting back on sleep in order to accomplish everything you need and want to do. After
all, sleep is simply unproductive down time when your brain shuts off and you get a little restor is it?

What is Sleep?
Sleep is an active and dynamic state during which many processes vital to health, performance and well-being take place. It includes
alternating periods of NREM (non-rapid eye movement) sleep and REM (rapid eye movement) sleep that cycle throughout the night.
Feeling rejuvenated and refreshed after a good nights sleep is one clear benefit. Here are other important reasons to sleep well:

Memory is integrated and organized.

Hormones that regulate growth, energy and metabolism are released.

Body tissue, nerve cells and essential biochemicals are repaired and renewed.

Your immune system is replenished and restored.

Bottom line:
Getting better sleep isnt just a luxury, its a necessity!

Getting Enough Sleep

The amount and quality of your sleep affects how you feel and perform the next day and can greatly impact your general well-being.
How much sleep is enough? Basically, its the amount that leaves you feeling well rested the next day. Sleep needs vary from
person to person and change with age. Pay attention to how you feel with different amounts of sleep. The guidelines below are the
recommended ranges for each age group, but slightly more or less may be appropriate for some individuals.

Newborns/Infants Toddlers/Children
What is the amount of sleep that leaves
Toddler (1-2 years): 11-14 hours* you feeling well rested the next day?
Newborn (0-3 months): 14-17 hours*
Preschool (3-5 years): 10-13 hours* ______hours
Infant (4-11 months): 12-15 hours*
School age (6-13 years): 9-11 hours
On average, how many days per week
Teenagers Adults do you get that amount?
______days
Teen (14-17 years): 8-10 hours 79 hours

*Total time includes naps

Source: National Sleep Foundation

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Sleep Better, Live Better
The Impact of Sleep Loss
Skimping on sleep can affect many areas of your life,
including:
Performance
Decline in alertness
Slowed reaction time
Lack of concentration, attention and focus
Impaired decision-making and judgment
Mood
Increased moodiness and erratic behaviors
Trouble with personal and social relationships
Feel more stressed, anxious, sad and out of sorts
Health
Research has shown that not getting enough sleep or getting
poor quality sleep on a consistent basis may increase the risk of
heart disease, type 2 diabetes, high blood pressure, stroke and
inflammation. There is even evidence suggesting that weight
gain is associated with getting inadequate sleep, possibly by
disrupting hormones that regulate appetite.
Drowsy driving is one impact of sleep loss that has become
a serious public health concern. Fatigue is considered an
impairment like alcohol and drugs that slows reaction time to
potentially dangerous situations when youre behind the wheel.
Warning signs include:
Trouble focusing, keeping your eyes open, or your
head up
Yawning or rubbing your eyes repeatedly
Inability to recall driving the last few miles
Drifting from your lane and missing signs and exits
If youre short on sleep, its best to stay out of the drivers seat.
When thats not possible and youre feeling drowsy, pull off the
road to a safe place and take a short nap or have someone else
drive. Above all, aim to be well rested before hitting the road.
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H E A LT H A C T I O N G U I D E
What Causes You to Lose Sleep?
There are many reasons for sleep loss, including stress, partner
snoring, late meals or a health problem. If youre prone to lose
sleep, write down what you think are the top three causes:
1. ________________________________________________
2. ________________________________________________
3. ________________________________________________
Sleep Disorders
Sleep loss may be caused by undiagnosed sleep disorders. As
many as 50 to 70 million Americans are affected by chronic
sleep problems. Three common sleep disorders are briefly
described here:
Insomnia is the inability to fall asleep or stay asleep. It also
includes waking too early and not getting back to sleep, or
waking unrefreshed and feeling lethargic throughout the day.
Some insomnia is normal; it becomes chronic when symptoms
persist at least three nights a week for longer than one month.
Sleep apnea is a disorder of interrupted breathing during
sleep. This most common form is Obstructive Sleep Apnea.
Those with sleep apnea are known to make gasping or
snorting noises as breathing is being restored. People with
sleep apnea tend to be sleep deprived. They may experience
trouble concentrating, depression, irritability, memory
problems, and falling asleep while at work, on the phone,
or while driving. Untreated sleep apnea increases the risk
of many of health problems, including high blood pressure,
heart disease, and stroke.
Restless legs syndrome (RLS) is a neurologic movement
disorder with mild to severe sleep disturbances. Those with
RLS experience unpleasant leg sensations (creeping, crawling,
prickling or tingling) that create an irresistible urge to move
or rub them for relief. Symptoms are usually worse late in the
day and at night, especially when trying to fall asleep.
Sleep disorders are serious; however, they can be effectively
treated when properly diagnosed.
Sleep Better, Live Better

H E A LT H A C T I O N G U I D E

When to Get Help for Troubled Sleep

Its a good idea to talk to your doctor if you:
Take more than 30 minutes each night to fall asleep.
Consistently awaken several times a night and have trouble
falling back to sleep, or you awaken too early in the morning.
Frequently dont feel well rested despite getting 78 hours
of sleep.
Feel sleepy during the day, you take frequent naps or you
fall asleep at inappropriate times.
Regularly need to use stimulants to stay awake during the day.
Are told that you snore loudly, snort, gasp, make choking
sounds, or stop breathing for short periods when asleep.
Have unpleasant sensations in your legs (or arms) when
inactive that are relieved by moving or rubbing them.
Have episodes of sudden weakness during intense
emotions, such as when laughing.
Have vivid, dreamlike experiences while falling asleep
or dozing.
Feel as though you cannot move when you first wake up.

Sleepiness Scale:
How Sleepy are You?
This brief questionnaire will help you measure your general level of daytime sleepiness. How likely are you to doze off or fall asleep
(in contrast to just feeling tired) during the routine daytime situations listed below? Even if you havent done some of these activities
recently, think about how they would affect you.

Use this scale to choose the most appropriate number for each situation:
0 = would never doze 1 = slight chance of dozing 2 = moderate chance of dozing 3 = high chance of dozing

Situation Chance of Dozing

Sitting and reading
Watching television
Sitting inactive in a public place (e.g., a theater or meeting)
As a passenger in a car for an hour without a break
Lying down to rest in the afternoon when circumstances permit
Sitting and talking to someone
Sitting quietly after a lunch without alcohol
In a car, while stopped for a few minutes in traffic
Total Score

Once you have completed the questionnaire, simply add up the numbers you put in each box to get your total score.

If your score is less than 10, you are experiencing an average amount of sleepiness.
If your score is 10 or higher, please share these results with your doctor. Excessive daytime sleepiness could indicate an
underlying sleep disorder.

Source: Epworth Sleepiness Scale. Sleep, 1991

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Sleep Better, Live Better
Tips for a Good Nights Sleep
There are a number of things you can do to help yourself get a
good nights sleep. Try as many of these tips as you canits a
great way to see what works best for you. Check off those you
plan to try:
o Stick to a regular sleep-wake scheduleeven on the weekends.
o Establish a regular and relaxing bedtime routine.
o Create a sleep-friendly environmentone that is dark, cool,
comfortable and quiet.
o Avoid exposure to bright light before bedtime.
o Exercise regularly at any time of day that works for you,
but not at the expense of your sleep.
o Soak in a hot bath before bed.
o Use your bedroom only for sleep and sex.
o Finish eating a heavy meal at least 23 hours before
bedtime; restrict fluids close to bedtime.
o Avoid caffeine at least 68 hours before bedtime.
o Avoid alcohol close to bedtime.
o Avoid naps late in the day and keep them to less than an hour.
o Consider sleeping solo.
o Dont lie in bed awake for more than 20 minutes.
o Ensure some exposure to natural daylight and, if possible,
wake up with the sun.
o Avoid activities before bedtime that may arouse or upset,
such as working, arguing, sorting through bills, etc.
o Avoid medicines and herbal remedies that may disrupt
sleep, if possible.
Note: These tips are intended for most adults, but not necessarily
for children or persons experiencing medical problems.
Sources: National Sleep Foundation; Centers for Disease Control and Prevention; National Institutes of Health, Your Guide to Healthy Sleep, NIH Publication No. 11-5271
This information is intended for educational purposes only and should not be interpreted as medical advice. Please consult your doctor for advice about changes that may affect your health.
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H E A LT H A C T I O N G U I D E
Do you have specific sleep challenges that occur with shift
work or frequent jet lag? Visit the National Sleep Foundation
at www.sleep.org for strategies to help you manage these and
other situations that can interfere with restful sleep.
When You Need Some Help
Promoting Sleep
Common sleep problems can often be addressed without the
use of medication. These may help provide some relief:
Relaxation exercises (e.g., deep breathing, meditation or yoga)
White noise device (e.g., nature sounds, fan)
Calming music
Comfortable bedding and sleepwear
Ear plugs and sleep masks
Herbal teas (e.g., chamomile)
Aromatherapy (e.g., lavender)
Cognitive behavioral therapy; seek help from a professional
Prescription or over-the-counter medication may be indicated
for some sleep problems, but can carry the risk of side effects
and is not recommended as a first resort, especially when non-
drug sleep remedies can be just as effective. Medication should
only be used in combination with good sleep practices and/or
behavioral approaches.
The National Sleep Foundation recommends that if you feel
a sleep problem is serious enough to treat, then you should
consult your physician first to make sure you understand the
cause of your sleep problem and treat it appropriately.
Sound, restful sleep is a vital part of a healthy lifestyle; its
importance cant be overestimated. Use the information in this
guide to equip yourself with the tools you need to help you
sleep better, and discover how it really can lead to a better life.