Better Sleep As an Indicator of Health

     The amount of sleep a person gets each night is a good indicator of their overall physical and mental health. 
     So getting the right amount of sleep is essential for those concerned with physical well-being. 

     Sleep patterns change as people age.  Newborn babies sleep about 16 hours per day and spend about 50%
     of that time in REM (rapid eye movement) sleep. As people get past age 50, they sleep only 5 ½ - 6 hours per
     day and spend 13 -15% of that time in REM sleep.  According to a recent University of California study, too
     little sleep or too much sleep can be related to serious health issues.  Adults regularly getting 6-7 hours of sleep
     per night typically have a lower death rate than those getting 8 or more hours, or 4 or fewer hours of sleep per night. 

     Chronic lack of sleep has been linked to high blood pressure, heart failure, anxiety / depression, and concentration
     difficulties.  Individuals who slept fewer than five hours a night tripled their risk of having a heart attack.  The
     National Sleep Foundation estimates that the effects of lack of sleep cost more than $100 billion a year in lost
     productivity.  According to the National Highway Traffic Safety Administration, more than 100,000 traffic accidents
     each year are caused by the effects of lack of sleep on drivers.  And many major industrial accidents, including
     Three Mile Island and the Exxon Valdez, have been blamed at least in part on human error caused by a sleep deficit. 

     Over 50% of men and women over age 65 complain of at least one chronic sleep problem.  Women between the
     ages of 45 to 64, and people who are obese, have hypertension, congestive heart failure, anxiety, or depression are
     more likely to suffer from insomnia or have trouble sleeping.  Oftentimes, a person may have multiple medical conditions
     for which they are receiving treatment, but do not seem to be getting any better.  One explanation for this may be that
     a major sleep disorder could be interfering with treatment of the other conditions.

     All of these statistics tell us that as we grow older, we need to ensure that we are getting the proper amount of sleep.
     We often accept sleep difficulties as a part of the aging process.  As we mature, there is a tendency to having a harder
     time falling asleep and more trouble staying asleep.  This perpetuates the common misconception that sleep needs
     decline with age.  However, research demonstrates that people’s sleep needs remain constant throughout adulthood.

     Maturing adults frequently reported sleep pattern changes such as:

• frequent, urgent bathroom visits
• sleeping fewer hours
• waking up more frequently
• getting less deep sleep
• experiencing more daytime tiredness
• taking more naps

     There are, however, a number of simple organic actions that can address these negative changes in sleep patterns,
     such as:

• Establish a consistent bedtime routine, and go to bed at the same time every night.
• Investigate natural herbal alternatives for sleep and/or urinary urgency during the night
• A light snack featuring foods that help promote sleep, such as milk, tuna, pumpkin, avocados, almonds, eggs, peaches,
  walnuts, apricots, oats, potatoes, buckwheat, and bananas.
• Get plenty of exercise during the day – but not just before bedtime. Expend more energy during the day, and you
  will feel sleepier at bedtime.
• Reduce or eliminate your intake of caffeine, stimulants and alcohol during the day, but especially before bedtime.
  Even when consumed early in the day, these can still impact the quality of your sleep.

     As we mature, it is imperative that we pay attention to the quantity and quality of the sleep we get each night.  Consistently
     getting 6 to 8 hours of uninterrupted sleep each night can make a positive impact by giving your heart and vascular system a
     much-needed rest.  A good sleep reduces your heart rate and blood pressure by about 10 percent.  Also, during sleep, brain
     activity that control emotions, decision-making processes, and social interaction shuts down, which allows us to maintain optimal
     emotional and social functioning when awake. Sleep also helps our bodies fight infection. This is because our immune system
     releases a sleep-inducing chemical while fighting a cold or an infection.  So you see, better sleep means better overall health!

      ã 2007 Interceuticals, Inc.