SLEEP
IMPROVES YOUR HEALTH
Women as well as men are cutting back on sleep
in order to meet the daily challenges of life & work
♦♦♦♦♦
A recent study in the European Heart Journal suggests
that people who regularly get fewer than 6 hours of sleep a night
are at an increased risk for cardiac problems
including heart attack & stroke
♦♦♦♦♦
LACK OF SLEEP CAN ALSO CAUSE
- Infertility
- Memory Loss
♦♦♦♦♦
HOW MUCH SLEEP DO YOU NEED?
- Newborns (1 - 2 months) 10.5 - 18 hours
- Infants (3 - 11 months) 9 - 12 at night & 1-4 naps during the day of 30 minutes to 2 hours
- Toddlers (1 - 3 years) 12-14 hours
- Pre-Schoolers (3 - 5 years) 11-13 hours
- Kids (5 - 12) 10- 11 hours
- Teens 8 - 9 hours
- Adults 7 - 9 hours
♦♦♦♦♦
THE RIGHT AMOUNT OF SLEEP
- Sharpens your focus
- Gives you more energy
- Can prevent colds
- Effects health & longevity
♦♦♦♦♦
HEALTHY SLEEP HABITS
- Get regular exercise
- Don't exercise within 3 to 4 hours of bedtime
- Get plenty of sunlight especially in the morning & late in the afternoon
- Don't take naps during the day
- Don't smoke especially near bedtime or if you wake up during the night
- Reserve your bed for sleep & marital relations
- A bit of light reading may help you fall asleep
- Don't watch TV in bed unless you're one of the few who fall asleep while watching
- Use a pillow and mattress that are comfortable for you
- Be sure your bed is big enough to stretch out comfortably
- The bedroom should be kept cool but not cold
- Keep the bedroom dark or use a sleep mask
- If watching the clock makes you anxious about how much sleep you're
getting turn the
clock so you can't see it - Reduce noise or mask it with a steady low noise, such as a fan on slow
speed or use comfortable earplugs - Don't let your kids or pets sleep with you because their sleep patterns may
affect your sleep
♦♦♦♦♦
SLEEP TIPS
- Decide on a time for turning off your cell phone, computer & TV
- Find time during the day for problem solving so that you don't carry anxious thoughts to bed
- Do something relaxing before bedtime such as deep breathing, yoga,
meditation, tai chi, muscle relaxation, take a warm bath &/or read in bed - Keep pen & paper by your bed to write down any thoughts or worries that
may keep you up or wake you up during the night - Go to bed at the same time every night & wake up at the same time every
morning even on Shabbas & Yom Tov - Aim for 6 or more hours of sleep each night
♦♦♦♦♦
FOOD & DRINK
- Limit caffeine (coffee, tea, caffeinated sodas) during the day & don't have any
for at
least 4 to 6 hours before bedtime - Don't drink alcohol late in the evening
You may fall asleep but drinking alcohol before bed can wake you up later
in the night - If you do drink alcohol limit yourself to 1 drink a day for women & 2 drinks
a day for men - Avoid heavy meals close to bedtime but a light carb snack may help you sleep
- Don't go to bed thirsty but don't drink so much that you have to get up often
to use the bathroom
♦♦♦♦♦
IF YOUR SPOUSE SNORES
- If the snoring keeps you awake use earplugs or sleep in a different room
- If you notice that your spouse is sleeping on his back turn him on his side
- Encourage your spouse to see a doctor to find out what may be causing
the snoring
♦♦♦♦♦
Insomnia | What keeps You Awake | What You Eat Effects How You Sleep
♦♦♦♦♦
Return to Health Challenges Directory
♦♦♦♦♦
Copyright © 2012 -2018 KosherWoman.com
All rights reserved