Kootenai | Kootenai Health | Issue 1, 2020

KH . ORG 13 Sleepand your health As new studies are conducted on the benefits of proper sleep, more and more connections are being made between sleep and your overall health. Having poor sleep quality or not getting enough sleep is directly linked to such conditions as: Hypertension Heart attack Stroke Depression Diabetes “In addition to contributing to various heart issues and other conditions, sleep also directly affects your metabolism, memory and emotional well-being,” Dave said. “Getting a good night’s sleep is one of the very best things you can do for your overall health.” HelpYourself Get Better Sleep Follow these tips to ensure a restful night. Keep it dark. Use blackout curtains or dimmer bulbs to create a darker, calm atmosphere about 60 to 90 minutes before bed. Foster comfort. When selecting bedding, keep quality in mind. High-quality sheets made from natural, breathable fibers feel good on your skin and help regulate your body temperature. Quiet is key. Turn off notifications on your phone, computer or smartwatch before going to sleep. Many devices have an automatic “do not disturb” mode that you can set for certain times. Turn on a fan or use a white noise machine to block out external sounds. Decrease odors. Using a diffuser with soothing scents can help you relax and hide any unwanted odor. Opening a window to air out the room or using an air filter or odor-absorbing product can also help in clearing out odors. Stay consistent. Carving out a consistent sleep schedule is the best way to get the rest you need. Go to bed and wake up at the same time every day, including weekends or days off. In addition to your sleep schedule, do your best to get seven to nine hours of sleep each night. Watch what you consume. Studies show that caffeine, tobacco, alcohol and prescription sleep medication can all lead to poor sleep quality. More Zzz’s, please Having trouble sleeping or feel tired throughout the day? Call Kootenai Clinic Sleep Medicine at (208) 625-6877 or talk with your primary care provider.