Strategies for Better Sleep
Clearly, science shows us there are clear benefits to better sleep that can lead to better health, workplace safety, improved communication, and decisions that support your long-term financial well-being. What can we do to insure adequate quantity and quality of sleep? Here are a few science-based tips.
Strive for 7–8 hours a night. This is tough for many – especially if you have early morning or late-night tasks and chores. Though each person has individual needs, we all need different types of sleep during the night to stay healthy. Deep sleep and REM, or rapid-eye-movement sleep helps us with decision-making and learning. Getting enough sleep can be more difficult as people age, but it is still important. If you feel you need less, that’s okay, but most studies point to concerns when sleep drops below six hours nightly for people of all ages.
Take a nap. If you keep naps to somewhere between 20 minutes and an hour, they are generally considered by experts to be good for us. Be mindful that napping later in the afternoon (like after 4 pm) makes nighttime sleep more difficult.
Develop a routine. Go to sleep and get up at roughly the same time each day. Find healthy ways to relax before bed. Sleep scientists suggest reading something that brings peace, taking a bath, listening to soft music, or quiet reflection on the positive things in your life.
Avoid stimulation in the couple hours before bedtime. This may include avoiding stressful conversations, reading content that will cause worry, texting, or web surfing. When we use devices like a phone, tablet or computer right before bed, the light signals the brain that it’s time to be wide awake. So, once your head hits the pillow, it’s preferred to turn off your devices, and preferably set them to a “do not disturb” setting.
Get comfortable. Cooler temperatures are usually preferred; 60 to 70 degrees accompanied by light air movement is recommended. Eliminate all light if possible, including light from alarm clocks, smartphones, and outside security lamps.
Avoid all caffeine at least 4 to 5 hours before bedtime, depending on your sensitivity. Remember there’s caffeine in many sodas, teas, and chocolate.
Avoid alcohol. Some people believe they sleep better after having a couple glasses of wine or beer. While they may fall quickly asleep, they’ll typically awaken later to use the bathroom. Alcohol also interrupts the types of sleep you need to feel refreshed when you wake in the morning.
Discuss your sleep habits and challenges with your doctor. Sleep is an important part of physical and mental health. Regardless of how you feel about your sleep, it’s a good topic to chat honestly with your primary healthcare provider. In some cases, feeling tired all the time is connected to common but treatable sleep issues like sleep apnea which can have serious health consequences.
Farmers who are able to resolve their sleeping problems often feel like a miracle has happened. In the case of one person with whom I worked, a sleep study confirmed sleep apnea. In the case of another, a producer realized how much late-afternoon sodas were impacting nightly sleep. In both cases, those producers were able to take on different perspectives and see the world in a fresh way.
About Author
John Shutske
Extension Agricultural Safety & Health Specialist and Professor University of Wisconsin – Madison, College of Agricultural and Life Sciences
