Citizens Memorial Hospital | Vitality | Summer 2019

citizensmemorial.com 13 COMMUNITY TAGLINE HERE Sleepwell tonight Do you spend more time dreaming about a good night’s sleep than actually getting one? Then you’ve got plenty of groggy company. While sleep needs vary, most adults need seven to eight hours of shut-eye daily. But up to 19% of adults in the U.S. report not getting enough rest or sleep every day, according to the National Institutes of Health. That missed sleep can make it hard to think clearly, react quickly and control your emotions. Over time, it can even raise your risk of a host of health problems, including high blood pressure, diabetes, heart disease and kidney disease. GETTINGYOUR ZZZS A few healthy habits can help you get a good night’s sleep. First and foremost: Make getting enough sleep a priority—don’t let other things crowd out those important hours of shut-eye. And to help your body be ready for bedtime: » » Stick to a schedule. Try to go to bed and get up at the same time every day, even on weekends. » » Power down. Turn off electronics at least a half-hour before tucking in. The artificial light and distractions they provide may keep you up. » » Nix other sleep stealers. Avoid caffeine, naps, large meals and exercise too close to bedtime. » » Unwind. Get drowsy with a calming bedtime ritual like listening to mellow music or soaking in a warm bath. If tips like these don’t help, talk to your doctor. He or she may advise a sleep study to help diagnose the problem. Additional source: American Academy of Sleep Medicine Treatment options for obstructive sleep apnea 1 LIFESTYLE CHANGES. Lose weight if you’re overweight and avoid alcohol and other sedatives. 3 CPAP. Use a continuous positive airway pressure machine that keeps your airways open during sleep. 2 A DENTAL DEVICE. Wear an oral appliance that can reposition your jaw and relieve the obstruction that blocks your breathing. Up to 19% of adults in the U.S. don’t get enough.While sleep needs vary, most adults need seven to eight hours of shut- eye daily. NIGHTTIME HEADACHES Have a headache at bedtime? Before you turn to an over-the-counter pain reliever, check the label. Many popular brands contain caffeine, which can keep you awake. American Sleep Foundation SLEEP THINK YOU MIGHT HAVE A SLEEP DISORDER? CALL THE EXPERTSAT THE MISSOURI SLEEP INSTITUTE AT CITIZENS MEMORIAL HOSPITAL AT 417-328-6631 .