Friday, September 19, 2014
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

 
Weekend full of jazz on tap in Vacaville

By Amy Maginnis-Honey | From Page: B1

Royal Tailor plans high-energy, genre-blending show

By Amy Maginnis-Honey | From Page: B1

 
Missouri Street Theatre set to open ‘Bonnie and Clyde’

By Amy Maginnis-Honey | From Page: B1

Shelter uses technology to reunite pets, owners

By Susan Hiland | From Page: A1 | Gallery

 
Fairfield Delicatessen became Joe’s Buffet

By Tony Wade | From Page: A2

Police make child molestation arrest

By Barry Eberling | From Page: A3, 1 Comment | Gallery

 
Dignitaries celebrate opening of $30M courthouse

By Jess Sullivan | From Page: A3, 1 Comment | Gallery

 
Gender identity measure splits Garamendi, Logue

By Ryan McCarthy | From Page: A3

Fairfield police arrest 2 in robberies investigation

By Barry Eberling | From Page: A3, 1 Comment | Gallery

 
Men, again, are seen as missing in Fairfield

By Ryan McCarthy | From Page: A4 | Gallery

Stolen vehicle investigation leads to 3 arrests

By Barry Eberling | From Page: A4, 1 Comment | Gallery

 
Police seek help to find missing Fairfield man

By Glen Faison | From Page: A4 | Gallery

Fairfield eyes sale of excess government land

By Ryan McCarthy | From Page: A4

 
Fairfield police log: Sept. 17, 2014

By Susan Hiland | From Page: A12

Weather for Sept. 19, 2014

By Daily Republic | From Page: B12

 
Suisun City police log: Sept. 17, 2014

By Susan Hiland | From Page: A12

.

US / World

Scots reject independence in historic vote

By The Associated Press | From Page: A1 | Gallery

 
Man arrested in fast-growing California wildfire

By The Associated Press | From Page: A1 | Gallery

Strong Senate vote for Obama on Syria rebel aid

By The Associated Press | From Page: A1

 
Passenger says JetBlue plane filled with smoke

By The Associated Press | From Page: A4 | Gallery

Law makes earthquake insurance more understandable

By The Associated Press | From Page: A4

 
GOP pushes diverse candidates, but will it matter?

By The Associated Press | From Page: A4

Democratic state lawmaker arraigned on DUI charges

By The Associated Press | From Page: A5

 
PG&E emails may have violated rules, judge says

By The Associated Press | From Page: A5

500 Berkeley students missed sex abuse classes

By The Associated Press | From Page: A5

 
Boxer indicates big decision to come next year

By The Associated Press | From Page: A5 | Gallery

Father arrested in fatal stabbing of 6-year-old

By The Associated Press | From Page: A5

 
Health exchange addresses dropped policies

By The Associated Press | From Page: A5

UC system plan calls for anti-sex abuse effort

By The Associated Press | From Page: A5

 
CDC tells healthy adults not to forget flu vaccine

By The Associated Press | From Page: A6 | Gallery

Border Patrol to test wearing cameras

By The Associated Press | From Page: A6 | Gallery

 
Kansas court: Remove Democrat from Senate ballot

By The Associated Press | From Page: A6

Ukraine’s pleas for lethal aid from US go unmet

By The Associated Press | From Page: A6

 
Sheriff: Fla. man kills 6 grandchildren, daughter

By The Associated Press | From Page: A6

Couple in Craigslist slaying sentenced to life

By The Associated Press | From Page: A6

 
In wake of beheadings, Busch Gardens removes props

By The Associated Press | From Page: A6

Trooper ambush suspect added to most wanted list

By The Associated Press | From Page: A6

 
Series of attacks kills at least 36 in Iraq

By The Associated Press | From Page: A10

Sierra Leone to shut down for 3 days to slow Ebola

By The Associated Press | From Page: A10 | Gallery

 
British hostage appears in new video

By The Associated Press | From Page: A10

Witness: 21 killed by Mexico army had surrendered

By The Associated Press | From Page: A10

 
Militant gains illustrate plight of Syrian Kurds

By The Associated Press | From Page: A10

.

Opinion

Do you feel more secure?

By Bud Stevenson | From Page: A11

 
My support for anyone but Moy

By Letter to the Editor | From Page: A11, 1 Comment

 
Did the ‘War on Poverty’ fail?

By Ben Boychuk and Joel Mathis | From Page: A11

3 obscure bills show how big policy gets buried

By Dan Walters | From Page: A11

 
.

Living

Today in History: Sept. 19, 2014

By The Associated Press | From Page: A2

 
Community Calendar: Sept. 19, 2014

By Susan Hiland | From Page: A2

Horoscopes: Sept. 19, 2014

By Holiday Mathis | From Page: A9

 
Mother-in-law bothers me at work for kid’s minor infractions

By Kathy Mitchell and Marcy Sugar | From Page: A9

.

Entertainment

Week in preview Sept. 19-25, 2014

By Amy Maginnis-Honey | From Page: B1

 
Review: ‘Leave You’ has A-list cast, B-grade result

By The Associated Press | From Page: B2

 
Adam Driver shifts into hyper drive

By Jake Coyle | From Page: B2

‘The Voice’ winner goes to Broadway’s ‘Pippin’

By The Associated Press | From Page: B3

 
TV Guide Network renaming itself POP

By The Associated Press | From Page: B3

Peter Fonda’s ‘Easy Rider’ bike going to auction

By The Associated Press | From Page: B3

 
Entertainment calendar Sept. 19, 2014

By Amy Maginnis-Honey | From Page: B4

Darrell Hammond takes over for Don Pardo on ‘SNL’

By The Associated Press | From Page: B5

 
The Roosevelt trail, from Maine to North Dakota

By The Associated Press | From Page: B6

TVGrid

By Daily Republic Syndicated Content | From Page: B6

 
.

Sports

 
Vanden volleyball team remains undefeated in SCAC play

By Daily Republic staff | From Page: B7

 
49ers’ Derek Carrier ready to step in at tight end

By The Associated Press | From Page: B7

Raiders seek ways to get Reece more involved

By The Associated Press | From Page: B7 | Gallery

 
Athletics out of top wild-card spot as Texas sweeps

By The Associated Press | From Page: B7 | Gallery

Nashville new home for Athletics’ Triple-A team

By The Associated Press | From Page: B7

 
Royal & Ancient votes to admit female members

By The Associated Press | From Page: B8

 
MLS says Chivas USA might not play in 2015

By The Associated Press | From Page: B8

Tiger Woods says he might coach himself

By The Associated Press | From Page: B8

 
Police: Cardinals RB Dwyer head-butted wife

By The Associated Press | From Page: B8

Falcons romp to 56-14 win over hapless Buccaneers

By The Associated Press | From Page: B8 | Gallery

 
2-time Grand Slam winner Li Na retires from tour

By The Associated Press | From Page: B8

Stacy Lewis, Mi Jung Hur share LPGA lead in Alabama

By The Associated Press | From Page: B8

 
WR Simpson, in more trouble, released by Vikings

By The Associated Press | From Page: B8

Appeals court reconsidering Barry Bonds conviction

By The Associated Press | From Page: B10

 
Prep football capsules: Week 3

By Paul Farmer | From Page: B10

Signups for Friday, Sept. 19, 2014

By Paul Farmer | From Page: B10

 
.

Business

Nissan’s small car excels at affordability

By Ann M. Job | From Page: C1 | Gallery

 
Self-driving cars now need a permit in California

By The Associated Press | From Page: C2 | Gallery

Applications for US jobless benefits fall sharply

By The Associated Press | From Page: B11

 
Apple locks itself out of devices with passwords

By The Associated Press | From Page: B11

Alibaba’s plan: Today, China. Tomorrow, the world.

By The Associated Press | From Page: B11

 
Chevron meets new, voluntary shale drilling rules

By The Associated Press | From Page: B11

Ellison gives up Oracle CEO role, becomes chairman

By The Associated Press | From Page: B11

 
California bill increases Hollywood tax credits

By The Associated Press | From Page: B11

Fed keeps rates low, but brace for the inevitable

By The Associated Press | From Page: B11

 
Alibaba prices IPO at $68 per share

By The Associated Press | From Page: B11 | Gallery

Home Depot says malware affected 56M payment cards

By The Associated Press | From Page: B11

 
.

Obituaries

Mae Frances Jones

By Nancy Green | From Page: A4

 
Margaret King

By Susan Hiland | From Page: A4

.

Comics

Peanuts

By Daily Republic Syndicated Content | From Page: A8

 
For Better or Worse

By Daily Republic Syndicated Content | From Page: A8

Pickles

By Daily Republic Syndicated Content | From Page: A8

 
Baby Blues

By Daily Republic Syndicated Content | From Page: A8

B.C.

By Daily Republic Syndicated Content | From Page: A8

 
Get Fuzzy

By Daily Republic Syndicated Content | From Page: A8

Dilbert

By Daily Republic Syndicated Content | From Page: A8

 
Wizard of Id

By Daily Republic Syndicated Content | From Page: A8

Beetle Bailey

By Daily Republic Syndicated Content | From Page: A8

 
Garfield

By Daily Republic Syndicated Content | From Page: A8

Blondie

By Daily Republic Syndicated Content | From Page: A8

 
Sally Forth

By Daily Republic Syndicated Content | From Page: A8

Frank and Ernest

By Daily Republic Syndicated Content | From Page: A8

 
Rose is Rose

By Daily Republic Syndicated Content | From Page: A8

Zits

By Daily Republic Syndicated Content | From Page: A8

 
Baldo

By Daily Republic Syndicated Content | From Page: A8

Word Sleuth

By Daily Republic Syndicated Content | From Page: A9

 
Crossword

By Daily Republic Syndicated Content | From Page: A9

Bridge

By Daily Republic Syndicated Content | From Page: A9

 
Sudoku

By Daily Republic Syndicated Content | From Page: A9

Cryptoquote

By Daily Republic Syndicated Content | From Page: A9