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by Jordan Bahr
HANNIBAL, Mo. — Daylight Saving Time ends on Sunday, Nov. 2.
Sleep is something you really can’t live without. It’s crucial to your overall well-being, resetting your internal system so you can start fresh.
However, if you’re getting sleep, but you don’t feel rested, or the other way around, that could be a bad sign for your health.
Dr. Mohammad Jarbou, a pulmonary and sleep specialist with Hannibal Regional Healthcare System, believes sleep is one of the three pillars of health, along with wellness and nutrition.
Getting sleep is one of the most important things you can do for your body besides exercising and feeding it healthy food.
It enhances cognitive function, including problem-solving skills, as well as promotes cell repair, hormone regulation, and reduces stress and anxiety, among many other benefits.
Dr. Jarbou says those who lack sleep are more at risk for long-term problems.
It’s just as important while you sleep to get rest.
That rest is what helps the system recover and recharge, especially for the heart and the brain.
There’s a way sleep specialists like Dr. Jarbou figure out if you’re getting the needed rest while you sleep.
Not getting sleep or rest can really hurt your mental health, increasing stress and anxiety levels.
You also raise your risk of sleep disorders, like sleep apnea, where you’re not getting enough oxygen while you sleep, and insomnia, where it’s difficult to fall asleep or stay asleep in the first place.
Along with those risks, you are sure to experience fatigue throughout the day.
Many think caffeine can fix that, but Dr. Jarbou says to limit your morning cup of coffee to between 7 a.m. and noon.
Caffeine can stay in your body for anywhere from eight to 12 hours.
To make sure we're getting sleep and rest at the same time, Dr. Jarbou says all you need to do is make a routine and stick to it.
The main point is to go to sleep and wake up at the same time, seven days a week.
A lot goes into getting ready for bed as well, and Dr. Jarbou simplifies these tips into what he calls the "3-2-1" rule.
There are also important things to do when you wake up.
Dr. Jarbou says when you first wake up, get out of bed immediately and get some sun exposure – don’t lie around and then get up later.
As for your screens, like a phone or tablet, keep them out of your room altogether, if possible.
It’ll take time, but you’ll really start to feel the benefits if you stick to the routine.
Dr. Jarbou does recommend seeking medical evaluation by a sleep specialist if you follow these tips for a few weeks and are unsuccessful in getting restful sleep.
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