 “Napping can also be a double-edged sword,” Dr. Epstein


says. “It will restore your alertness, but the more you sleep during the day, the less you sleep at night.”


 Not getting enough sleep can be harmful. Lack of sleep can cause difficulty concentrating and memory loss, may make people more accident prone and more susceptible to illness. Poor sleep has been associated with health problems such as cardiovascular disease, diabetes, depression, arthritis, acid reflux, renal failure and immune disorders. “We are learning more and more that long-term sleep is- sues contribute to major illnesses,” says Dr. Vitiello. “If you’re experiencing long-term problems with sleep, the best thing to do is get some help — sooner rather than later.”


 Fortunately there are steps you can take to improve your chances of getting a good night’s rest. Suggestions from the Division of Sleep Medicine at Harvard Medical School follow.


Avoid caffeine, alcohol, nicotine and other chemicals that interfere


with sleep.


Make your bedroom conducive to sleep by keeping it quiet, dark and cool in the evening and restrict- ing activities in this room to sex and sleep (no computers, TVs or work materials).


Establish a pre-sleep routine such as taking a bath, reading a


book or practicing relaxation tech- niques.


Keep a consistent sleep sched- ule. Going to bed and waking up at


the same time each day helps to set your “internal clock.”


Nap early or not at all. Napping late in the afternoon can make it


more difficult to fall asleep at night.


Exercise early in the day. Exercising releases the hormone cortisol, which keeps the brain alert.


iDon’t eat anything heavy before bed, as this may cause ndigestion.


Balance fluid intake. Stay hydrated but don’t drink so much before bedtime that you have to get up during the night to use the bathroom.


 | MATTERS OF HEALTH


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