OMAHA, (Neb.) — Every year, more and more people list getting better sleep as their New Year's Resolution. Anchor Courtney Johns talked to a sleep expert about what you can do to get a good night's sleep and what some of the signs are that you should see a doctor.
TIME
Methodist Sleep Lab Director Dr. William Baumann says the ideal range is 6-8 hours. He adds anything more than that can be just as bad as not getting enough sleep. "If you get over 10 to 11 hours especially 11 hours... people do not do as well. and their survival is not as well," said Dr. Baumann.
ENVIRONMENT
Dr. Baumann says the quality of your sleep is just as important as the amount of sleep you get and your environment plays a key role in this. Dr. Baumann says your bedroom should be dark, comfortable, quiet and cool at around 68 degrees. "What that does is the cooldown and it helps induce sleep. It releases melatonin and it can be a big factor," said Dr. Bauman.
AVOIDING THE LIGHT
Dr. Baumann says you should avoid light before bed, especially blue light which comes from things like your phones. If you have to sleep when the sun is still up he recommends blackout curtains and wearing sunglasses on your way home from work.
NAPPING
Napping is not a good idea. "if you're napping you're probably not sleeping good so I think it's a sign you're not getting enough sleep or something is wrong," said Dr. Baumann.
If you need an occasional nap, Dr. Baumann says that's ok, but nothing over 30 minutes. "Your nap will get into deeper stages of sleep and it's called sleep inertia and you'll actually wake up and feel worse," said Dr. Baumann.
WHEN TO SEEK HELP
If you're still struggling it may be time to see a doctor a few other signs include:
1. Sleeping for at least 8 hours and still feeling tired.
2. Snoring excessively.
3. Sleepwalking.
4. Falling asleep at inappropriate times (ex. work, driving).
WHY WINTER IS BAD FOR SLEEP
Dr. Baummann say winter is the worst time for sleep, because we don't get as much sunlight to activate our circadian rhythms. We also tend to turn up the heat, eat more junk food and take more naps.
