Say yes to sleep

I'll make up for it this weekend.

We've all said it. And many of us believe it. But it's impossible to catch up on lost sleep. Find out why sleep loss can cause health problems – and why it’s just as important as eating well. We’ll put sleep myths to bed for good.

Why sleep matters

One in three people suffer from poor sleep, with stress, computers and taking work home bearing most of the blame. And while a night of poor sleep here and there may just leave you tired and grumpy, after several nights of losing sleep – even a loss of just 1–2 hours per night – your ability to function suffers as if you haven't slept at all for a day or two.

Four components of healthy sleep:

1. A sufficient amount of sleep

2. The proper number of age-appropriate naps

3. Uninterrupted, quality sleep

4. A sleep schedule that’s in sync with your natural biological rhythms

10 benefits of healthy sleep

Stronger immune system

Increased sex drive

Improved fertility

Better mental well-being

Easier weight management

Sharper memory and concentration

Lower stress

Fewer accidents

Enhanced athletic performance

Decreased risk of chronic health conditions

The nitty gritty on naps

While naps don’t necessarily make up for inadequate or poor quality nighttime sleep, a well-planned nap can help you feel refreshed and recharged. The optimal naptime is between 1 and 3 p.m., usually after lunchtime, when your blood sugar and energy starts to dip.

A 10-20 minute nap, often referred to as a “catnap” or “power nap,” can help to improve mood, alertness, concentration and performance.

An hour to 90 minutes of napping brings Rapid Eye Movement (REM) sleep, which can boost memory and creativity.

BUT APPROACH NAPS STRATEGICALLY: When they last longer than 20 minutes, but less than 60 minutes, they can leave you feeling groggy and disoriented. Naps can also affect your ability to fall asleep at night if they’re too long or taken too late in the day.

Sleep (Re)Solutions

These 10 tips will help you improve both your quality and quantity of sleep:

1 Go to sleep and wake up at the same time each day.

2 Exercise daily, but avoid strenuous activity for three hours before bedtime.

3 Get plenty of light when you wake up and throughout your day, and avoid bright light as you approach bedtime.

4 Limit caffeine to early in the day.

5 Don’t eat or drink large quantities three hours before bedtime.

6 Don’t work or do other stimulating activities in the bedroom. Reserve this area for sleep and intimacy.

7 Avoid bright lights and screens (TV, laptop, cell phone) at least 30 minutes before bedtime.

8 Make sure your room is cool, dark and well ventilated when it’s time for bed.

9 Write down anything that’s on your mind before bedtime so you can clear your head without worrying you’ll forget.

10 Take UMR’s “Sleep Smart” challenge,* which offers encouragement and support to help you get the recommended hours of sleep each night. Log in to umr.com and visit the wellness activity center to sign up and get started. You’ll earn credit as you track how many hours you sleep each night, and you can check your progress online.

*Availably of this challenge is dependent on your employee benefits offering.