Sleep tips from A to Zzzs

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We spend an average of 25 years—a third of our lives— sleeping. Sleep can be a pleasure, an escape or an elusive dream, but a good night’s sleep is a necessity for health and wellness.

However, for between 50 and 70 million Americans, sleep is something they suffer from, struggling with insomnia, frequent waking, restless leg syndrome and sleep apnea. These pervasive disorders result in an $18 billion loss of productivity per year, account for 20 percent of all car accidents and contribute to diseases including cancer and depression. Sleep apnea, an ailment in which a person stops breathing during sleep, has been shown to worsen diabetes and cause strokes. Even people who get the recommended seven to nine hours of sleep a night may have a disorder since it’s the quality as well as the quantity of sleep that matters.

Dr. Daniel Ahoubim of New York’s NeuroSleep Consultants says indications of a sleep disorder may include waking up not feeling refreshed, nodding off in the afternoons and waking up with a headache and dry throat. Those who feel alert after being awake for 20 minutes in the morning and who function throughout the day probably do not have a disorder.

Once a sleep disorder had been diagnosed, treatment options are available. Common solutions are a mouth appliance that sets the lower jaw forward to increase air flow and the Continuous Positive Airway Pressure (CPAP) machine for sleep apnea. Cognitive Behavior Therapies (CBT) have been shown to be effective for people with insomnia. Make sleep a priority Keep your sleep schedule regular, even on the weekends Keep room temperature between 60 and 67 degrees Control sleep disruptors, i.e. pets, snoring partners, tossing children, as much as possible Control lifestyle factors: Don’t smoke, don’t drink alcohol, don’t drink caffeine within eight hours of bedtime and don’t exercise just before bedtime Turn off electronics or use a blue light filter at least 30 minutes before bed — Joanne Kroeger