You have reached your limit of free articles this month.

Enjoy unlimited access to SpringfieldNewsSun.com

Starting at just 99¢ for 8 weeks.

GREAT REASONS TO SUBSCRIBE TODAY!

  • IN-DEPTH REPORTING
  • INTERACTIVE STORYTELLING
  • NEW TOPICS & COVERAGE
  • ePAPER
X

You have read of premium articles.

Get unlimited access to all of our breaking news, in-depth coverage and interactive features. Starting at just 99c for 8 weeks.

X

Welcome to SpringfieldNewsSun.com

Your source for Clark and Champaign counties’ hometown news. All readers have free access to a limited number of stories every month.

If you are a News-Sun subscriber, please take a moment to login for unlimited access.

Sleep does a body good


We hear a lot about the effects of diet and exercise on health, but adequate sleep plays an equally important role.

Studies show that chronic lack of sleep is linked to obesity, diabetes, heart disease and mental health. The less rest and recovery your body gets, the weaker your immune system also become.

Studies show that sleep deprivation can also affect the body’s response to vaccines. When the immune system is suppressed, the bodies’ response is slower to build up sufficient antibodies to fight off the disease. Despite growing awareness of the importance of getting enough shut-eye, 30 percent or more of U.S. adults get fewer than the recommended seven to eight hours a night.

Experts suggest these tried and true tips for a good night’s sleep:

Avoid substances that contain caffeine, such as in chocolate, coffee, teas and soft drinks, as well as nicotine and alcohol too close to bedtime. If you do have caffeine, try to make sure it is no closer than 6 hours before you plan to go to sleep. Alcohol is a depressant that not only interferes with deeper stages of sleep, but relaxes muscles in the throat, increasing chances of snoring and breathing problems. Nicotine is a stimulant, raising blood pressure and elevating the heart rate. Taking sleeping pills on a regular basis can also interfere with sleep cycles, and may create dependency.

Try to establish a regular schedule for going to bed and waking up. Your body functions at its best when set patterns and routines are followed. By adjusting your “time clock” you will be more likely to fall asleep quicker and sleep more soundly.

Set aside the last hour or so of the day as your time to unwind and relax. This will calm you down, and help you to avoid thoughts associated with stressful events of the day.

Keep your bedroom as comfortable, dark and quiet as possible. If you are a light sleeper, try using “white noise” or very soft, soothing music to mask other sounds that might normally wake you up. A firm, supportive mattress and fresh clean sheets can make all the difference.

If you’ve tried everything and you still can’t fall asleep, don’t fight it. Worrying about being awake serves no purpose and just makes matters worse. Instead, listen to your body, go ahead and get up, or spend this time doing some sort of relaxing activity such as reading until you feel sleepy.

Next week: How sleep influences weight.


Reader Comments ...


Next Up in

Exercise of the Month: Dumbbell Flyes
Exercise of the Month: Dumbbell Flyes

Dumbbell Flyes help to strengthen the chest (pectoral) muscles. For maximum benefit, include them alongside other common chest exercises, such as Pushups and Chest Presses. This allows for developing strength on varying planes of movement. Primary muscles targeted include the chest and shoulders. Indirectly, Dumbbell Flyes work the upper back and biceps...
Ill New Carlisle boy, 4, gets to enjoy Disney
Ill New Carlisle boy, 4, gets to enjoy Disney

A Special Wish Foundation-Dayton Chapter is the only wish granting organization located in the Dayton region. For more information on how you can be part of granting a local child’s wish, go online to www.aspecialwishdayton.org. A child’s wish, no matter the age, is incredibly special. Almost all of us have looked into the night sky waiting...
D.L. Stewart: The circus is leaving town … finally
D.L. Stewart: The circus is leaving town … finally

News that the Ringling Bros. and Barnum & Bailey circus will fold its big top forever this May brought back a flood of happy, smiling memories for me. Ok, maybe not a flood, exactly. More like a droplet. In fact, my ONLY happy, smiling circus memory is from when I took my daughter to see one when she was six or seven years old. As the circus began...
Frostbite danger: Late treatment can lead to permanent damage
Frostbite danger: Late treatment can lead to permanent damage

Red cheeks and tingling fingers shouldn’t be considered a normal part of time spent outside on a frigid, winter day. Instead, these should be thought of as the beginning signs of something potentially dangerous. “Frostbite is a real condition that can be a threat to anyone who spends extended periods of time outdoors in cold weather,&rdquo...
Sleep problems? Try these changes in your routine
Sleep problems? Try these changes in your routine

Kettering Health Network is a faith-based, not-for-profit healthcare system. The network has eight hospitals: Grandview, Kettering, Sycamore, Southview, Greene Memorial, Fort Hamilton, Kettering Behavioral Health and Soin. If it has been a while since you slept like a baby, you are not alone. Many adults struggle to spend enough time in dreamland,...
More Stories