If you're one of many Americans who often feel moody or irritable, better sleep may help you beat the blues, according to a new survey by the Better Sleep Council.
The national poll compared the quality and quantity of people's sleep to their reported mood levels over a one-week period. The results showed that those who received the recommended amount of sleep per day (seven to nine hours) were much more likely to report their mood as "excellent" than those who received six hours of sleep or less.
This comes as no surprise to sleep researchers, who have long known that one of the first signs of sleep debt is increased irritability and depression.
More than half of those surveyed were not aware of key factors that contribute to quality sleep. Factors such as a healthy bedtime routine and a sleep-conducive environment are easy to overlook - and easy to address.
The Better Sleep Council recommends the following steps to help you start every day with a good night's sleep:
Bedtime Behavior: For the best sleep possible, avoid exercising or eating near bedtime. In addition, eliminate, or at least reduce near bedtime, caffeine, nicotine and alcohol intake. They all interfere with restful sleep.
Keep it Cool: The ideal bedroom temperature is 60 to 65 degrees Fahrenheit (16 to 18 degrees Celsius). A room that's too warm or too cool can disrupt comfortable sleep.
Sleep Equipment: The quality of your mattress can have a dramatic effect on how well you fall and stay asleep. It is important to evaluate and replace your sleep set on a regular basis, and always buy the best mattress you can afford. After five to seven years of use, your mattress may no longer be providing you with the best comfort and support.
Make Space: If you sleep with a partner, your mattress should also allow you both enough space to move easily. Remember when selecting the best bed that partners should always shop together.
For more information, visit www.bettersleep.org. - NU |
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