May is Better Sleep Month

Better Sleep Month is observed during the month of May and aims to encourage healthy patterns of sleep and educate on the benefits of sleeping well.  According to Amy Valdez, Texas A&M AgriLife Program Specialist, “sleep is just as important as including a well-balanced eating pattern and physical activity into our daily lives. It can have a great impact on our physical and mental health, and a lack of sleep can be detrimental”.

Sleep is a crucial part of our daily lives. It is recommended by the National Sleep Foundation that most adults should sleep for seven to nine hours every night. Getting in a good night’s sleep not only helps us feel energized and prepared for the next day but it can also aid in maintaining a healthy immune system and managing stress.  

In the United States, 1 in 3 adults are not getting adequate sleep. Insufficient sleep can play a role in various aspects of one’s health. Not getting enough can lead to increased risk of weight gain, depression, and certain chronic diseases such as heart disease and type 2 diabetes. Just as getting enough sleep as an adult can be an issue, so is too much sleep or oversleeping.  Oversleeping can be linked to individuals gaining weight, experiencing depression, headaches, or backaches.

Getting a good night’s sleep does not always come easy. Try these tips to help you get a better night’s sleep:

• Exercise During the Day - Physical activity during the day can make it easier to fall asleep. Avoid exercise close to bedtime as this may have the opposite effect.
• Keep it Consistent- Aim to go to bed and get up at the same time each day. Keep a bedtime routine to allow your body to wind down.
• Prepare your Area for Quality Sleep - Sleeping in a room that is dark, cool, and has limited distractions can provide for a better night’s sleep. Ensure your sleeping area has all of the necessary items you may need to sleep, such as pillows, blankets, and a sound machine to muffle distracting noises.
• Reduce Use of Electronics - The blue light from electronics can interrupt the production of sleep hormones, causing difficulty sleeping. Aim to put away electronic devices at least 30 minutes before bedtime. 
• Avoid Caffeine - Caffeine is typically used to provide a boost of energy. Consuming caffeine before bed can make it hard to fall asleep and make sleep not as restful. The general recommendation for cutting off caffeine products is a minimum of eight hours before going to bed.

While these tips may work for some individuals, this does not replace treatment for any forms of chronic sleep deprivation. If there is a continuous pattern of inadequate sleep or concerns, visit and speak with your healthcare team.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

Sleep More for Good Health

As we move into March, this seemed like a good time to highlight National Sleep Awareness Week, March 13th - 19th, and encourage a focus on quality sleep as a means of improving general health and well-being. Sleep deprivation is harmful to our cognitive functions, inadequate sleep can lead to decreased attention and alertness, altered abilities to plan and organize, reduced creativity, and an increase in unhealthy risk-taking. Although the amount of sleep needed and the effects associated with sleep deprivation will vary slightly from person to person, the importance of adequate sleep remains unchanged.

The CDC recommends 7 or more hours of sleep each night for adults and even more for children; school age children should get between 9-11 hours of sleep each night. Lack of sleep has been shown to contribute to weight gain and increase the risk of diseases, like heart disease and stroke.1 On average, adults living in Rains County got less sleep than the state and national average.2 

Erica Reyes, Program Specialist with Texas A&M AgriLife Extension, says, “regarding personal wellness, we often hear about the need for a good diet and an active lifestyle. Adequate sleep is the third component of a healthy lifestyle although it is often overlooked or underemphasized; getting the recommended hours is important.” Reyes also recommends health care providers assist by assessing patients’ sleep habits and discussing the importance of sleep, “it is important to assist in raising awareness by discussing sleep habits and by displaying patient education materials on sleep, sleep hygiene, and specific sleep disorders in waiting and exam rooms.”

Over the past two decades, the importance of sleep has received increased attention. Melatonin (a hormone that is naturally produced by the body to induce sleep) supplement sales have sky rocked, increasing roughly 500% from $62 million in 2003 to $378 million in 2014; 20% of Americans have tried a natural sleep remedy in the past year. In addition to sleep supplements, wearable devices and smartphone apps have expanded to include sleep functions; nearly 30% of adults in the US use a smartphone app to track their sleep.3  

Our attempts to reduce weight, maintain peak performance at work, and communicate with others are all dependent on getting enough sleep. Here are three tips to help obtain the rest your body requires to function healthily.

Stick to a schedule:  Our brain determines the time frames for our day and night schedule depending on our sleep routine and sleep cycles. When we disrupt those time frames by significantly altering our sleeping patterns for a few days, we might spend the remainder of the week off our schedule. Sticking to a specific bedtime and wake time is important in establishing a good sleep pattern.

Turn down the lights: Light plays an integral role in regulating our body’s internal clock responsible for sleep (aka: circadian rhythm). When our eyes process light, our body’s natural production of melatonin slows down (and sometimes stops completely) which minimizes drowsiness. As a part of your sleep schedule, select a time each evening to lower light levels in your home.

Limit caffeine intake: Those who consume four or more caffeinated drinks per day are more prone to sleeplessness, so be mindful of coffee, tea, sodas, energy drinks, and their serving sizes. While most caffeine is consumed through beverages, it is important to know

Exercise: Regular exercise throughout the week may help boost the production of the hormone melatonin, termed the "sleep hormone." Simply ensure that your activity does not take place too close to bedtime, or it may have the opposite effect.

If you have tried these tips and still have trouble reaching the recommended hours of sleep, you may have a sleep disorder and need to talk with your doctor. Prepare for questions your doctor might ask by keeping a sleep journal.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu.  To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.