Sleep Health and Hygiene: Tips for a Better Waking and Dreaming Life
By Donna Talarico, published May 15, 2006
Published Content: 249 Total Views: 575,861 Favorited By: 56 CPs
WAKE UP FROM THOSE POWER NAPS
For young professionals, zipping between job to MBA classes to a social life, who think they can squeeze in a quick 10-20 minute power nap for a recharge - think again. Dr. John Della Rosa, neurologist and Board Certified Sleep Specialist of the Sleep Disorders Center of Wyoming Valley in Forty Fort, Pa. would argue no.
“A power nap means to me people are trying to get by with less sleep at night. A short nap may make you feel refreshed, but its not a real good coping method. It’s a temporary effect. I don’t recommend [power naps] as a way to curtail sleeping at night,” he said, adding that chronic sleep deprivation can cause problems with mood, alertness and attention. “I’m against power napping on a daily basis. No doubt people do get tired after a long work week and can take a nap as a refresher; there is nothing abnormal about that. But, a ten minute nap a three o‘clock can reduce sleep at night.”
DAILY ACTIVITIES AFFECT SLUMBER
Della Rosa says one of the best ways to get a good nights sleep include exercise. Outdoors.
“Steady daily exercise is a good way [to get a good night’s rest]. There are beneficial effects of outdoor exercise; sunshine exposure has a good effect on sleep patterns at night,” he said, adding that people who work indoors with little exposure to sunlight tend to have worse sleep patterns.
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Did You Know?
Thomas Edison invented the lightbulb in part to keep people awake longer- he thought sleeping was lazy. He often would fall asleep holding a heavy ball. When the ball fell and he dozed off, the thud would wake him and he'd get back to work.
Resources
- A National Sleep Foundation poll listed five sleep clusters. ; Which are you? To sum up that survey, only 48% fit into the two ‘good sleeper’ categories, and 52% fall into the ‘bad sleepers.’ Healthy Lively Lark (27%)- Defined as a morning person, in good health, gets adequate sleep, does not need sleep aids, likely to be married or partnered and employed fulltime in a dayshift job. ; Also, rarely feels fatigued and probably never overslept or made a mistake due to being tired. Sleepy Savvy Seniors (21%) This is the oldest of the five segments, probably having had good sleep habits throughout their whole life. ; They are probably not employed, sleep the most and is more likely to supplement sleep with a nap. Dragging Duos (20%) Usually married or partnered, gets up early, works long hours (40+ per week) and complains that their partners are restless at night. ; Most go to bed less than an hour after engaging in some activity, and fall asleep faster than the average. This can hinder work or relationships. Many in this category report missing work for oversleeping. Overworked, Overweight, Over-caffienated (17%) This category is at risk for a sleeping disorder. ; They can include shift workers and those with two jobs. ; This group is more likely to contain smokers and heavy alcohol and caffeine drinkers. Most are single and have difficulty sleeping at night and try to take naps to compensate. More males fall into this category. Sleepless and Missin’ the Kissin’(15%) This group is most likely to be female, have a sleeping disorder and be unemployed. Many report they are also depressed or have anxiety. ; Most of these people consider themselves night owls and report just a few good night’s sleep per month. Many report that their fatigue gets in the way of daily activities, work and intimate relationships.
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