FARRELL

Last of two parts.

Many people have reported sleep problems during the coronavirus pandemic not a good development, because we need our sleep.

But why do we need our sleep? And how can we promote good sleep habits?

Cognitive performance

Although it may be tempting to sleep in on weekends after a long week of classes, some studies report that this habit results in a smaller volume of gray matter in adolescent brains.

One study found that students who altered their sleep pattern on weekends had a lower grade average than those who did not. It seems that it is not only important to maintain a healthy average amount of sleep each night, but also to stay consistent with the hours you sleep.

Physical fitness

Many studies have linked unhealthy sleep patterns to obesity. Inadequate sleep causes irregular levels of the hormones that are responsible for telling our brains when we need to eat. This hormone imbalance can lead to obesity and thus make us vulnerable to the dangerous effects of dramatically increased body fat.

Longevity

A healthy sleep schedule has been shown to reduce the risk of heart disease and stroke, which are two of the leading causes of death in the United States. For example, interruptions in sleep due to disorders like sleep apnea have been shown to be a risk factor for stroke, and that persistent tiredness often preceded heart disease.

Physical performance

Whether you are a high school or collegiate athlete, or simply enjoy some daily exercise, a healthy sleep schedule can help maximize performance. Its possible that athletes require different sleep patterns than the general population to reach peak performance. And sleep loss has been linked to a decreased ability in athletes to store sugar in the muscles to use as energy during a workout.

There are, of course, a plethora of things that can negatively affect our sleep. Even one night of poor sleep can drastically affect our performance and ability to concentrate the following day. So how do we combat this? There are several simple habits that can improve sleep hygiene and increase the likelihood of getting a good nights sleep.

Tips for better sleep

Set a routine: Going to bed and waking at the same time every day, even on weekends, strengthens our circadian rhythms. Our brains become accustomed to the routine and allow us to fall asleep quicker, reach more restful sleep faster, and wake up feeling refreshed rather than startled by the blaring of our alarms.

Limit screen time before bed: The light from our electronic devices tricks our eyes into believing its day rather than night. Try to stop using your devices an hour before you head to bed to allow your brain to naturally power down for the day. This means limiting falling asleep to Netflix as best we can. An even better idea would be to remove TVs from the bedroom altogether.

Exercise earlier in the day: While frequent exercise is essential to our health and helps us fall asleep, working out right before bed can result in poorer sleep. Avoid strenuous exercise at least one hour before bed.

Meditation: I can hear the groans already, but it works especially in individuals who have difficulty quieting their minds after a hectic day. An article in the Journal of the American Medical Association demonstrated significant improvement in the quality of sleep for those who practiced mindfulness meditation compared with those who did not.

Move when you have difficulty falling asleep: If you find yourself unable to fall asleep within 30 minutes of lying down, get out of bed. Go to another room and read in dim lighting or listen to music until you feel tired, then try again.

There are thousands of other resources that can help you achieve a great nights sleep. Apps like Calm and Headspace have guided meditations and relaxation techniques to help you unwind before bed. More useful information about healthy sleep and why it is important can be found on Harvard Medical Schools Healthy Sleep website. And there are plenty of YouTube videos with relaxation techniques and informative healthy sleep videos to be discovered.

If these interventions do not improve your sleep, talk to your primary care doctor and see which next steps are right for you.

Sleeping well is not always easy, and there will undoubtedly be nights on which rest eludes you despite your best efforts. But with consistent healthy sleep habits, youll be on your way to a healthier and better tomorrow.

TODAYS COLUMN is a regular health feature created in partnership with Geisinger Commonwealth School of Medicine in Scranton. It appears monthly in place of Dr. Paul J. Mackareys Health & Exercise Forum. Dr. Mackarey, a doctor in health sciences specializing in orthopedic and sports physical therapy, is in private practice and an associate professor of clinical medicine at GCSM. Email: drpmackarey@msn.com. This column is written by

TIMOTHY FARRELL, a third-year medical student at GCSM. Originally from Clarks Summit, he received his bachelors degree from Loyola University Maryland in Baltimore, is currently a second lieutenant in the Army and hopes to pursue a career in general surgery. He also volunteers with the Cody Barrasse Foundation in the Organ Transplant Assistance Program.

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Why you need to sleep well, and how to do it - Wilkes-Barre Citizens Voice