Reset-Wellness

The American Academy of Sleep Medicine (AASM) recommends that “Adults should sleep 7 or more hours per night on a regular basis to promote optimal health.”
The consensus statement from the AASM also indicates that “Sleeping less than 7 hours per night on a regular basis is associated with adverse health outcomes, including weight gain and obesity, diabetes, hypertension, heart disease and stroke, depression, and increased risk of death.

Sleeping less than 7 hours per night is also associated with impaired immune function, increased pain, impaired performance, increased errors, and greater risk of accidents.” The American Academy of Sleep Medicine recommends the following sleep guidelines for specific age groups in a 24-hour period to promote optimal health:

• Infants one to twelve months of age should sleep 12 to 16 hours (including naps)
• Children one to two years of age should sleep 11 to 14 hours (including naps)
• Children three to five years of age should sleep 10 to 13 hours (including naps)
• Children six to twelve years of age should sleep 9 to 12 hours
• Teenagers thirteen to eighteen years of age should sleep 8 to 10 hours

From a direct physical therapy perspective, the following are key reasons for sleep:

• l-Sharman et al. (2013) indicate that “sleep facilitates learning clinically relevant functional motor tasks.”
• Siengsukon et al. (2009) indicate that despite certain unanswered questions in sleep research, “therapists should consider encouraging sleep following therapy sessions as well as promoting healthy sleep in their patients with chronic stroke to promote offline motor learning of the skills practiced during rehabilitation.”

Here are some practical sleep improvement tips physical therapists may use with their patients.

1. Have a regular bedtime and waking hours by going to bed when sleepy, at a relatively consistent time, and getting up at the same time each day to synchronize your body clock.
2. Create a comfortable room – Make sure your room is dark, quiet, and cool but comfortable. In most cases, room temperatures below 54 degrees Fahrenheit and above 75 degrees Fahrenheit will disrupt sleep. Also, keep the room well ventilated.
3. Unwind before bedtime – Allow at least one hour to unwind before bedtime by avoiding, during that time, stimulating activities such as watching a movie, reading an intense book, having emotional discussions, or playing competitive games like chess.
4. xercise regularly – A study by Reid et al. (2010) indicate that engaging in moderate aerobic physical activity generally improves “sleep quality, mood, and quality of life in older adults with chronic insomnia.” Get regular exercise in the afternoon or early evening, but avoid it close to bedtime.
5. Getting bright light at the right time – Early bright light exposure is very helpful in synchronizing your body clock and helping to wake you in the morning—the best source is sunlight.
   If you can’t get outdoors early in the morning, have breakfast near a window or on a balcony, porch, or patio. The timing of bright light exposure might be adjusted to late afternoon or evening by a sleep medicine physician if a patient has certain difficulties, such as falling asleep too early, working late shifts, or traveling by air frequently.
6. Avoid alcohol near bedtime – Consuming alcohol near bedtime fragments and disrupts sleep.
   Also, a study indicates that stopping alcohol consumption at bedtime can improve sleep conditions.
7. Avoid caffeine near bedtime – Avoid caffeinated foods and beverages (coffee, tea, chocolate, sodas, or colas) close to bedtime since caffeine is a stimulant and disturbs sleep.
   The effects of caffeine can remain in the body for three to five hours.
8. Avoid smoking – Avoid smoking and other tobacco products within two hours of bedtime since nicotine is a stimulant that disturbs sleep.
   Better yet, let help our patients to quit smoking for all the health benefits.
9. Avoid excess fluids near bedtime – Avoid excess consumption of fluids within two hours of bedtime to prevent frequent bathroom trips at night.
   Also, empty your bladder (and bowels, if necessary) before going to sleep to prevent bathroom trips that can interfere with sleep.
10. Create a sleep routine – For example, the patient can try powering down all your electronic devices, washing the hands and face and brushing and flossing the teeth, smelling some lavender essential oils, gently massaging the neck, back, and foot for one minute, or taking a moment of personal reflection to be grateful for another day.