Bartlett Regional | HouseCalls | Summer 2016

3260 Hospital Drive Juneau, AK 99801 Standard U.S. Postage PAID Portland, OR Permit No. 2901 Sleep troubles are common. But you don’t have to take them lying down. A good night’s sleep is essential for good health, as many studies have shown. And it’s not just the amount of sleep that’s important— quality counts too. Without both, people face a higher risk of heart disease, kidney disease, high blood pressure, stroke and depression. Fatigue affects work, relationships, and the ability to learn and remember. It is such a widespread problem that the Centers for Disease Control and Prevention has dubbed lack of sufficient slumber a public health concern. Start with the basics For dreamy nights, take a close look at your sleep environment and habits. These simple tips may help you fall asleep and stay there: Keep a schedule. Try to go to sleep and get up at the same time every day, even on weekends. Dim the lights. Bright lights can interfere with the chemical melatonin, which helps the body grow drowsy and prepare for sleep. So minimize time with your computer, phone, tablet or television as bedtime approaches. Keep it cool. Your bedroom should be at a comfortable and cool temperature. Exercise, but time it well. Try to exercise no later than two to three hours before bedtime. Keep it quiet. Use the hour before bedtime to relax with a hot bath, music or light reading. A small snack is OK, but avoid heavy meals within two hours of heading to bed. If you continue to have trouble sleeping, talk with your doctor. There are many treatable disorders—including restless legs syndrome and sleep apnea—that can leave you foggy and exhausted, even after a full night’s sleep. Some common medicines can affect sleep too. Howmuch is enough? Needs vary, but most adults need seven to eight hours of sleep each night. That’s enough time for the body to cycle through the important stages it needs to rest and prepare for the day ahead. Don’t settle for subpar sleep We offer sleep medicine services. Visit Type “sleep” into the search box. Chronic problems may needhelp. Connect with us Provider directory: Facebook “f”Logo CMYK / .ai