LHN: Protect your bedtime and routine

As part of Better Sleep Month, Lutheran Hospital sleep technicians are emphasizing the critical role quality sleep can have in one's overall health and prevention of chronic disease. In 2020, 14.5 percent of adults reported trouble falling asleep most days or every day, while more than 17 percent experienced difficulty staying asleep according to the Centers for Disease Control and Prevention.

Molly Mengerink, lead sleep technician at Lutheran Hospital’s Sleep Center, says sleep has changed so much over the years and we have much more information now. Sleep studies can help give you that data and can even be taken home to do in your own space.

“It is a painless process, everything is superficial, we don’t put anything in you, it’s all on your skin, so sometimes that alleviates a lot of concern,” said Mengerink. “We have people who go through our center and say, ‘I didn’t know I could feel like this or I didn’t know I was that tired.’ Those stories have an impact on our office."

According to the CDC, adults aged 18 and older should aim for at least 7 hours of sleep per night. Recommendations for better sleep:

• Maintain a consistent sleep schedule: Go to bed and wake up at the same time each day, including weekends;
• Create a restful environment: Keep your bedroom quiet, dark and at a comfortable temperature;
• Limit exposure to screens: Remove electronic devices such as TVs, computers and smartphones from the bedroom;
• Avoid stimulants before bedtime: Steer clear of caffeine (tea or soda) and alcohol leading up to bedtime;
• Engage in regular physical activity: Incorporate exercise into your daily routine but avoid rigorous activities close to bedtime.

“We have to turn off our phones, that is the number one thing that will affect your sleep,” Mengerink said. “We as adults don’t budget sleep time into our day and it’s something you need to plan for and protect.”

“Men tend to have more apnea than women so they already start at a little higher risk,” Mengerink explains. “Snoring can also be an indicator of something else going on whether you see that in your spouse or children, mouth-breathing shouldn’t be considered normal.”

Insufficient sleep is linked to a range of adverse health outcomes, including increased risks of obesity, diabetes, hypertension, heart disease, stroke, anxiety and depression.

For more information on better sleep or how to sign up for a sleep study, visit https://www.lutheranhospital.com/sleep-care.