For many people, a good night’s sleep is elusive. However, simple changes to the bedtime routine can yield remarkable results.
Dr. Robert S. Rosenberg refers to these protocols as “good sleep hygiene.” He focuses solely on sleep disorders, operating a clinic devoted to the issue.
Rosenberg began his medical career in Internal Medicine, and them moved into the pulmonary field. When he was on call at all hours attending critical care patients in the Intensive Care Unit, he learned firsthand what irregular sleep patterns could do to general health.
Rosenberg referenced the National Center for Sleep Disorders Research at the National Institutes of Health, which found that approximately 30 to 40 percent of adults say they have some symptoms of insomnia within a given year. About 10 to 15 percent of adults say they have chronic insomnia.
Rosenberg stated that the American Academy of Sleep Medicine, in an article published in the journal Sleep, defined insomnia as: difficulty initiating sleep, difficulty maintaining sleep, waking up too early, or feeling sleep is of poor quality.
It should be noted that this occurs despite adequate opportunity and circumstances for sleep.
On the amount of approved shut-eye for adults, Rosenberg came in at seven to eight hours. He pointed out that less than six and a half hours can lead to obesity, high blood pressure, heart disease and stroke.
For those having sleep difficulties, Rosenberg gave me a list of behaviors that should be eliminated from daily practice in order to attain good sleeping habits:
• Avoid caffeine after 10 a.m. The effects can last in the body for 12 to 14 hours after ingesting.
• Try not to nap. If you do, it should be for only 45 minutes or less. Definitely avoid napping after 4 p.m.