Time To “Smokeout” Tobacco Use

by Dr. Brett L. Lukert, DC

Although it is often taken for granted, the value of sleep is just as important to our health as the food we eat and the fluids we drink. On a side note, I can picture various relatives of mine chuckling about me writing on the importance of sleep. I seem to have an uncanny ability to get to sleep just about anywhere (in a matter of seconds, according to my wife). There is no doubt I certainly appreciate the benefits of quality rest.

Sleep affects our health mentally and physically and is essential for normal functioning of all systems in our body, in particular, the immune system. Sleep has a direct effect on our body’s ability to fight off disease and sickness.

It is estimated that more than 40 million Americans suffer from sleep disorders. When we do not get the 7-8 hours a sleep our bodies need every night, not only are we vulnerable to sickness, but we also feel lethargic, irritable and drowsy during the day. This often leads to an inability to concentrate and focus on important tasks, which can be dangerous in the workplace and, especially, while driving. Sadly, fatigue contributes to more than 100,000 car accidents, 71,000 injuries and 1,500 deaths each year in the United States alone.

Here are a few health tips for a quality night’s sleep:

1. Develop a routine. Go to bed at night and get up in the morning at the same time each day. This can be very difficult, especially if you have young children, but try it anyway.
2. Make it a priority to get 7-8 hours of sleep every night, if at all possible.
3. Avoid naps during the day, or, if necessary, take short power naps (less than 20 minutes).
4. Exercise regularly. Besides the obvious health benefits, exercise helps relax and fatigue the body, which, in turn, makes it easier to fall asleep and get a quality night’s rest.
5. Finish eating 2-3 hours before bedtime, and avoid big meals.
6. Invest in a good bed and pillow…it’s worth it! We spend a third of our lives in bed, so we might as well be comfortable. Your body will appreciate it.
7. Reduce or eliminate your intake of caffeine, stimulants and alcohol.
8. Avoid sleeping on your stomach. Sleeping on your side or back is much better and will significantly reduce the stress on the spine and paraspinal muscles.

Making these changes will improve your night’s sleep and will, no doubt, help you be healthy, live healthy and stay healthy.