Sleep is a vital but often overlooked aspect of our daily routines. We all want to feel rejuvenated in the morning, but as work and school become increasingly demanding, too many of us neglect proper rest to make time for more “productive” hours.
If we neglect our sleep, it may contribute to diminished productivity, not to mention an increased risk of high blood pressure, weight gain, a weakened immune system, diabetes, and cardiovascular disease. And one of the world’s worst nuclear disasters.
In 1986, the Chernobyl nuclear power plant in Ukraine exploded and partially melted down. According to a paper published this summer in IEEE Pulse, a journal of the Institute of Electrical and Electronics Engineers, a major contributing factor in the explosion, which cost hundreds of lives, was “a worker with too little sleep.”
Fortunately, sleep experts report there are steps you can take to maintain proper sleep hygiene:
- Avoid stimulants such as caffeine and nicotine right before bed, as they disrupt sleep in the second half of the night.
- Avoid the use of electronic devices such as smartphones, computers, and televisions for at least 30 minutes before falling asleep. The blue light emitted from these devices disrupts REM sleep (an important phase of the sleep cycle that stimulates the brain regions associated with learning and the consolidation of memories).
- Keep a consistent sleep routine. This is essential, as it helps keep your body’s internal clock in check, helping you to feel more awake and alert during the day and more tired at bedtime.
Another way to ensure a restful sleep is by getting an adequate amount of natural sunlight during the day. This helps maintain a healthy circadian rhythm, the body’s natural sleep-wake cycle.
Naps are also a good way to improve your sleep hygiene—specifically, a 20- to 30-minute power nap roughly seven hours after you wake up. According to the National Sleep Foundation, these short naps can enhance alertness and productivity in the period directly following the nap. The benefits may even last for several hours.
Exercise also promotes high-quality sleep; even just 10 minutes of aerobic exercise can improve your sleep quality. However, you shouldn’t do strenuous workouts before going to bed, because exercise elevates your body temperature and produces adrenaline, which keep your body active and alert for up to five hours after exercising.
If you are looking for an exercise opportunity close to work, consider Occupational Health Services’ Wednesday Walks and other wellness activities. The Wednesday Walks occur weekly from 12:00–12:30 p.m. (meet on the security side of Building 426 at noon). If you’re interested in a daily or weekly walking group, please let OHS know so we can advertise for you and recruit walkers.
If you subscribe to the EVENTS listserv, you will read about more health and wellness opportunities, including Take a Hike, March Along the Monocacy, and the upcoming reintroduction of the Wellness Challenge. Instructions are located here: https://ncifrederick.cancer.gov/staff/listserv.aspx.