Include rest in fitness plan

Staying fit, by Anya Petersen-Frey

Why do we need sleep? Sometimes it just seems to get in the way of other activities. Yet, sleep is as essential to health as food and water. The body needs time to replenish itself every night. According to the Center for the Advancement of Health, "sleep can be as important to health as exercise." Yet most American adults get fewer than the recommended eight hours of sleep a night.

For some people, getting little sleep is a choice, but for millions more, lack of adequate sleep is a symptom of one of several sleep disorders. Certain sleep disorders increase the risk for motor-vehicle collisions, depression and possibly cardiovascular disease. Consequently, the medical community has sharpened its focus on sleep. Waking up tired or groggy, poor concentration, lack of alertness, irritability, head and body aches and decreased memory are common symptoms of occasional sleeplessness. These are signals that you need to improve your sleep patterns. When you get the proper amount of sleep, you wake up feeling well rested and will remain alert throughout the day.

How much sleep is really enough? Like exercise and eating, everyone requires a different amount. The normal amount of sleep ranges between six and 10 hours. Most adults need about eight hours of sleep to be at their best. However, many people only receive four to six hours most nights. These short sleep nights create a condition known as sleep deprivation that can lead to health problems. Don't just ignore these missing hours. You need to catch up on the missed sleep and let the body rest or you run the risk of personal injury or illness. Sleep deprivation leads not only to mental fatigue but also to other health negative conditions such as depression, high blood pressure and muscle pain.

As we age, sleep patterns also change. Seniors still need as much sleep as they did when younger, but their ability to achieve deep and uninterrupted sleep decreases. This can lead to the desire to spend more time in bed hoping to get more sleep. Unfortunately, this can often worsen problems. Women tend to report more insomnia than men. Factors that can affect women include hormonal changes, or pain conditions such as migraines, tension headaches or fibromyalgia -- conditions that more commonly occur among women than men. Sleep apnea is a sleep disorder that more commonly affects men, although women increase their likelihood of developing sleep apnea as they age.

There are many reasons why you may find it hard to get a good night's sleep.

Sleep environment. Trying to fall asleep in a noisy, hot or cold place can create a sleeping problem. An uncomfortable bed or a restless, noisy bed partner can also interfere with sleep. A new or unfamiliar setting may also upset sleep patterns.

Life style. An erratic schedule may lead to sleep problems. Exercise can improve sleep, but strenuous exercise or excitement one to three hours before bedtime can also cause sleep problem. Using stimulants such as alcohol, tobacco and caffeine, or eating a heavy meal close to bedtime can also make it difficult to get to sleep or cause disrupted sleep. A new concern is the use of computers just before going to bed. Internet users often find themselves engaged far beyond their regular bedtime and then their minds are frequently stimulated, making it difficult to fall asleep.

Work schedule. Shift workers may not leave themselves enough time to sleep after they finish their shift. Often normal daytime noise or daylight tend to disrupt their sleep.

Medications. Cold remedies, blood pressure medications, steroids, asthma medications and antidepressants are just a few of the medications that can interfere with sleep. If you're taking medications and are having trouble sleeping, ask your pharmacist or doctor if your prescriptions could be involved in the problem.

Jet lag. Many people experience insomnia for a day or more after flying to a destination in a different time zone.

Medical problems. Medical problems can interfere with proper sleep. If you think your sleep problem may be caused by medical conditions, consult your doctor.

Sleep disorders. Snoring or difficulty breathing while asleep is often a sign of sleep apnea, a serious medical condition. Involuntary arm or leg movements while going to sleep or while sleeping can also be symptoms of a medical problem. If you think you have a sleep disorder, consult your physician or a sleep specialist.

Caffeine intake. The food you eat may keep you awake at night. Caffeine is a common ingredient in coffee, tea, soft drinks and chocolate products. It is also present in many prescription and non-prescription medications, including headache and cold remedies, menstrual pain relief products, diet aids and stimulant preparations.

Sleep deprivation is a health hazard so improving sleep health should be a priority. Consider the following to improve the quality of your sleep and your ability to get to sleep.

Drink less fluids before bedtime

Avoid heavy meals shortly before bedtime

Don't smoke

Go to bed and get up at the same time daily, including weekends

Exercise regularly, but not later than three hours before bedtime

Avoid napping during the day, if you have trouble sleeping at night

Avoid caffeine and alcohol in the late afternoon and evening.

If you are struggling to find the 'time' to sleep, keep in mind the following quote:

"There is a time for many words, and there is also a time for sleep."

-- Homer (800-700 BC), The Odyssey

Anya Petersen-Frey is a local fitness instructor.