Saturday, April 18, 2015
FAIRFIELD-SUISUN, CALIFORNIA
99 CENTS

The importance of getting a good night’s sleep

By
From page D4 | March 02, 2014 |

Increasing demands and our busy schedules make proper sleep incredibly important.

Consistent bedtimes aren’t just for the kids anymore. With Sleep Awareness Week  March 2-9 and daylight saving time immediately following, this is a perfect time to reset your sleep habits as well as your clock.

Sleep is vital to our health and well being. How you feel during your waking hours has a great deal to do with how well you sleep. There is a cure for that. How, you might ask? Well, it’s found in your daily routine.

Your sleep schedule, bedtime habits and day-to-day lifestyle choices can make an enormous difference in the quality of your nightly rest. The key is to have well-planned strategies, which are essential to deep, restorative sleep you can count on, night after night. Having healthy sleep habits is often referred to as having good “sleep hygiene.”

Healthy sleep habits can make a big difference in your quality of life. Having healthy sleep habits is often referred to as having good “sleep hygiene.”

Learn how to avoid common enemies of sleep and try out a variety of healthy sleep-promoting techniques.

  • Get in the practice of going to bed and waking up at the same time, even on the weekends.

This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night. When you are awake, expose yourself to sunlight. Our internal clocks respond well to light and dark. When you wake up, open the curtains or turn on a light. At night, turn lights down throughout the evening and off when it time for bed.

  • Avoid sleep offenders.

There are some things that will interfere with a good night’s sleep. Three of the biggest offenders are alcohol, nicotine and caffeine. If at all possible avoid these three things.

  • Practice a relaxing bedtime ritual.

A relaxing, routine activity right before bedtime, conducted away from bright lights, helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep, and remain asleep.

  • Exercise daily.

Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep. Exercise relaxes the body and calms the mind. Do not exercise right before bedtime. Always talk with your doctor before starting any exercise program.

  • Watch when you eat or drink

Avoid taking in large amounts of food or drink before bed. Doing so forces your body to digest those items while you are trying to get to sleep. It is suggested not to eat in the two hours before going to bed. Also, drinking excessive liquids before going to bed means extra trips to the bathroom.

  • Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading.

For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.

Let it happen naturally. If you have followed all of these tips and sleep still doesn’t come, don’t hesitate to speak with your doctor.

Betsy Campbell, MPH, CEHRS Senior Health Educator with Partnership HealthPlan of CA, a partner of Solano Coalition for Better Health.

Betsey Campbell, MPH

LEAVE A COMMENT

Discussion | 1 comment

The Daily Republic does not necessarily condone the comments here, nor does it review every post. Read our full policy

  • Jason KnowlesMarch 02, 2014 - 11:54 am

    Betsey, please send this to every school district in America. My high school starts at 7:45. The research on school performance related to sleep is overwhelming. It amazes me that school districts, who claim to base every decision regarding education on "research-based" ideas, fail to address one of the most basic problems in the same way. Starting school just an hour later, for teens, has been shown to make a huge improvement in their intellectual and social skills. Higher test scores, better focus, and fewer fights are but a few of the benefits.

    Reply | Report abusive comment
.

Solano News

Fairfield park shooting suspects take plea deals

By Jess Sullivan | From Page: A1

 
 
Child care program helps teen parents, students

By Susan Winlow | From Page: A1 | Gallery

 
Wood students entertain guests at Epcot

By Susan Hiland And Susan Winlow | From Page: A2

 
 
Vacaville questions state draft plan on water cuts

By Ryan McCarthy | From Page: A3

 
Solano County Science Fair continues to grow

By Bill Hicks | From Page: A4 | Gallery

 
Take stock of where you are now, and act

By Murray Bass | From Page: B8

 
Fairfield police log: April 16, 2015

By Susan Hiland | From Page: A9

Suisun City police log: April 16, 2015

By Susan Hiland | From Page: A9

 
Weather for Saturday, April 18, 2015

By Daily Republic staff | From Page: B10

.

US / World

Family awarded rights to rare coins

By The Associated Press | From Page: A2

 
AG announces anti-bias training program

By The Associated Press | From Page: A5

 
Investigators say identity-theft suspect had 74 aliases

By The Associated Press | From Page: A5

‘Opt Out’ of Common Core movement gaining strength

By The Associated Press | From Page: A5

 
Dog flu outbreak sweeps across the Midwest

By The Associated Press | From Page: A5

Gas-line blast closes Highway 99, injures at least 11

By The Associated Press | From Page: A9

 
Iraqi officials believe Saddam’s top deputy killed

By The Associated Press | From Page: A9

Germany mourns citizens lost in plane crash

By The Associated Press | From Page: A10

 
Following Alps crash, debate over pilotless planes heats up

By The Associated Press | From Page: A10

.

Opinion

 
Time for meaningful financial reform

By Paul A. Volcker | From Page: A8

 
.

Living

Community Calendar: April 18, 2015

By Susan Hiland | From Page: A2

 
Today in history: Saturday, April 18, 2015

By The Associated Press | From Page: A2

Horoscopes: April 18, 2015

By Holiday Mathis | From Page: A7

 
My daughter is upset that I didn’t attend my former in-law’s funeral

By Kathy Mitchell and Marcy Sugar | From Page: A7

Idea from Adam Sandler film used to soothe dementia patients

By The Associated Press | From Page: B8

 
.

Entertainment

.

Sports

Warriors, Pelicans enter series with different pedigrees

By The Associated Press | From Page: B1

 
Prep softball: Seldon powers Rodriguez to victory over Armijo

By Daily Republic staff | From Page: B1

JC baseball: Falcons win as Pavlovsky, Evans homer

By Daily Republic staff | From Page: B1

 
Prep badminton: Mustangs roll to 15-0 win over Wolves

By Daily Republic staff | From Page: B1

Prep baseball: Haney hurls Vanden to 3-2 win over Benicia

By Daily Republic staff | From Page: B1

 
Armijo nears girls soccer title with 2-0 MEL win

By Daily Republic staff | From Page: B1

SCAC girls roll past MEL 55-28 in All-Star hoops game

By Marcus Lomtong | From Page: B1 | Gallery

 
SCAC boys slip past MEL in entertaining All-Star game

By Marcus Lomtong | From Page: B1 | Gallery

Athletics fall to Royals 6-4 in rematch of AL wild-card game

By The Associated Press | From Page: B1 | Gallery

 
2 weeks before Mayweather-Pacquiao, not a ticket to be seen

By The Associated Press | From Page: B2

Big Ten’s Delany lays out plan for freshman ineligibility

By The Associated Press | From Page: B2

 
Collmenter shuts down Giants, gets three hits in D-backs win

By The Associated Press | From Page: B2

In Aaron Hernandez murder case, question lingers: Why?

By The Associated Press | From Page: B2

 
Merritt’s 61 trumps Masters champion Spieth’s 62

By The Associated Press | From Page: B2 | Gallery

2 minor league baseball teams to test game with 5-pitch rule

By The Associated Press | From Page: B2

 
NBA could alter schedule, but no change to playoffs, lottery

By The Associated Press | From Page: B2

Coonan stepping down as Santa Clara’s athletic director

By The Associated Press | From Page: B2

 
Browns quarterback Johnny Manziel says he “let down” fans

By The Associated Press | From Page: B2

49ers fullback Miller at home in Georgia after March arrest

By The Associated Press | From Page: B2

 
Rockhold hopes win over Machida launches him into contention

By The Associated Press | From Page: B2

 
Martina Hingis to make singles comeback in Fed Cup match

By The Associated Press | From Page: B2

Injured Giants fan throws out first ball in San Jose

By The Associated Press | From Page: B2

 
Flyers fire head coach Craig Berube after 2 seasons

By The Associated Press | From Page: B2

Hornets GM Cho: Stephenson ‘didn’t work like we expected’

By The Associated Press | From Page: B2

 
Brazil eyes historic medal haul in 2016 Rio Olympics

By The Associated Press | From Page: B2

Before ruling out an upset in NBA East, listen to these guys

By The Associated Press | From Page: B3 | Gallery

 
Western Conference teams face perilous path to NBA Finals

By The Associated Press | From Page: B3

 
This date in sports history for April 18

By The Associated Press | From Page: B4

Back on the USA Network: Sports return with NHL playoffs

By The Associated Press | From Page: B10

 
.

Business

California home prices hit new 7-year high, sales rebound

By The Associated Press | From Page: B5

 
Secrecy shrouds decade-old oil spill in Gulf of Mexico

By The Associated Press | From Page: B5 | Gallery

Frederick’s of Hollywood reveals closing of retail stores

By The Associated Press | From Page: B5

 
Don’t plan to line up for Apple Watch next week

By The Associated Press | From Page: B5

Google shaking up search recommendations on smartphones

By The Associated Press | From Page: B5

 
Glaxo recalls flu vaccine due to potency problem

By The Associated Press | From Page: B5

.

Obituaries

Douglas Craig Sparks

By Nancy Green | From Page: A4

 
Carole Anspach

By Nancy Green | From Page: A4

Dennis Burkhart von Ting

By Nancy Green | From Page: A4

 
.

Comics

Rose is Rose

By Daily Republic Syndicated Content | From Page: A6

 
Pickles

By Daily Republic Syndicated Content | From Page: A6

Peanuts

By Daily Republic Syndicated Content | From Page: A6

 
Dilbert

By Daily Republic Syndicated Content | From Page: A6

For Better or Worse

By Daily Republic Syndicated Content | From Page: A6

 
Baldo

By Daily Republic Syndicated Content | From Page: A6

Garfield

By Daily Republic Syndicated Content | From Page: A6

 
Sally Forth

By Daily Republic Syndicated Content | From Page: A6

Baby Blues

By Daily Republic Syndicated Content | From Page: A6

 
Wizard of Id

By Daily Republic Syndicated Content | From Page: A6

Frank and Ernest

By Daily Republic Syndicated Content | From Page: A6

 
Blondie

By Daily Republic Syndicated Content | From Page: A6

B.C.

By Daily Republic Syndicated Content | From Page: A6

 
Zits

By Daily Republic Syndicated Content | From Page: A6

Beetle Bailey

By Daily Republic Syndicated Content | From Page: A6

 
Get Fuzzy

By Daily Republic Syndicated Content | From Page: A6

Crossword

By Daily Republic Syndicated Content | From Page: A7

 
Word Sleuth

By Daily Republic Syndicated Content | From Page: A7

Sudoku

By Daily Republic Syndicated Content | From Page: A7

 
Cryptoquote

By Daily Republic Syndicated Content | From Page: A7

Bridge

By Daily Republic Syndicated Content | From Page: A7