Vim & Vigor - Winter 2019 - CH - 19

"Most of us have 'social jet lag,' "
Dasgupta says. That is, we want to enjoy
Friday night after a long week, so we
stay up later. He recommends making
weekend morning plans that you look
forward to-breakfast with friends or
a hike with the dog-so you're more
inclined to get to bed early.

3 IT'S TOO LOUD.

Try a white-noise machine or run a fan to
mask distracting sounds. Dasgupta isn't a
fan of white-noise apps, however, because
having your phone at arm's length is a
main reason people don't sleep well.

3 IT'S TOO BRIGHT.

An eye mask is an easy, inexpensive fix. If
you have a bigger budget, consider blackout shades or curtains for the bedroom.

3 IT'S TOO WARM.

Choose lightweight pajamas. Make sure your
blankets aren't too heavy. Adjust your thermostat at bedtime to keep your room cool.

3 YOU'RE ON YOUR PHONE ALL
THE TIME.
Limit phone use for at least 30 minutes before bedtime-longer is better.
Your phone emits light that can disrupt
sleep. "Blue light suppresses the release
of melatonin-and trust me, you want
melatonin released," because it's a hormone that promotes sleep, Dasgupta
says. You can change your phone's settings to shade the blue light in the evening, but Dasgupta still recommends
not using your phone in bed.
3 YOU HIT THE SNOOZE BUTTON.

"If your alarm goes off, that means
you have to get up and start the day,"
Dasgupta says. When you regularly need
to hit the snooze button, that's a sign of
an underlying sleep problem.

3 YOUR MATTRESS OR PILLOW
IS UNCOMFORTABLE.
Replace them. Buying a new mattress

THE DARK
SIDE OF NOT
SLEEPING
When you aren't sleeping
enough, your health can
take a hit.
"Quality sleep is essential
to our emotional and physical
well-being," says Marcia
Alpuche, supervisor of
Community Hospital's Sleep
Diagnostics Center. "When you
don't get enough sleep, your
memory, mental ability, motor
skills, job performance and
mood may be affected."
If you struggle to get the
rest you need, the boardcertified specialists at the
Sleep Diagnostics Centers of
Community Healthcare System
can help you manage or end
disruptive sleep behaviors.
"If you have continued difficulty falling asleep, maintaining sleep, or your lack of sleep
is impacting your physical or
mental health, you should
have a sleep evaluation,"
Alpuche says.

APPOINTMENTS

Sleep Study
Your physician can
set up an appointment
or you can self-refer to the
Sleep Diagnostics Centers:
Community Hospital,
219-934-2873;
St. Catherine Hospital,
219-392-7666; and
St. Mary Medical Center,
219-947-6790.

isn't cheap. But if that's the cause of
your sleep problems, it's an important
investment, Dasgupta says.

3 YOU DON'T EXERCISE.
Exercise promotes quality, restful sleep.
The belief that you shouldn't exercise
in the evening because it revs you up is
no longer valid, Dasgupta says. While
exercising at night will raise your body
temperature, the act of cooling off afterward may help you nod off.
3 YOU EAT AND DRINK
BEFORE BEDTIME.
Avoid heavy meals and stimulants like
sugar and caffeine for at least two hours
before bedtime. Avoid alcohol as much
as possible; though it might make you
drowsy, it disrupts your breathing and
keeps you from reaching deep sleep.
3 YOU WATCH TV TOO LATE.

As bedtime approaches, switch to a
calmer activity, like reading, listening
to music or working on a craft project.
Watching exciting shows or the news
will cognitively arouse you and make it
harder to fall asleep.

3 YOU DON'T WIND DOWN YOUR DAY.
Try taking a bath, putting away your
digital devices and aiming to relax.
Right before bed is not the time to start
a discussion with your partner about
finances or family issues.
3 YOU LIE IN BED AWAKE.
If you can't fall asleep within 15 to 20
minutes at bedtime or after you wake during the night, get up and do something
nonstimulating. Reading is a good choice,
but if you're reading on your phone or
tablet, be careful-again, the blue light is
disruptive. And don't check your email or
social media, in case it gets you riled up or
reminds you of your to-do list.
If you've taken these steps to improve
the quality of your sleep and you're still
not sleeping well, it's time to talk to your
doctor or a physician who specializes
in sleep disorders. "Sleep is complex,"
Dasgupta says. An underlying medical
condition might be affecting you. ■

WIN TE R 2019

Vim & Vigor - Winter 2019 - CH

Table of Contents for the Digital Edition of Vim & Vigor - Winter 2019 - CH