The Lung Associations Survival Tip For The Holidays
Saskatoon, December 16, 2003 “ The Lung Association's survival tip is a gift that should be received all year round but especially when stress and anxiety increase, like during the holiday season.Â The gift of sleep is essential to health and well being according to sleep experts.Â Sleep is often neglected, particularly as we engage in the extra preparations and social events associated with the holidays.Â Quality sleep is necessary for good health, mental and emotional functioning and safety.
We know that children and even adolescents require at least 9 hours of sleep nightly and most adults need approximately 8 hours to function optimally, says the Lung Association's Respiratory Therapist, Fran Hill. Dr. David Cotton, Acting Director for the Sleep Disorder Center in Saskatoon agrees that if we shortchange a night of sleep, the rule of thumb for recovery time is, if we miss three hours one night we should sleep 11 hours the next night or an extra hour during the next three nights. Ref. The Promise of Sleep by William Dement.
Individuals who experience daytime sleepiness or fatigue, as a result of sleep loss over a prolonged period of time, should consult their physician as they may have a sleep disorder, urges Fran Hill.Â For all age groups, sleep deprivation decreases performance, concentration, reaction times and learning. Memory lapses, accidents and injuries, behavior and mood problems increase with sleep deprivation.
Here are some sleeping tips for all age groups:
- Keep a regular sleep schedule;
- Avoid stimulants such as caffeine, don't smoke and avoid second-hand smoke, and no alcohol at bedtime;
- Warm milk (not chocolate) is an excellent sleep aide;
- Complete your exercise program at least three hours before bedtime;
- Maintain a relaxing bedtime ritual;
- Create a sleep-promoting environment that is cool, quiet, dark, comfortable and free of interruptions.
A treatable sleep disorder that concerns the Lung Association is sleep apnea.Â This frequently undiagnosed sleep disorder affects one in every five adults and 3% of children in our province.Â If you or someone you love (including children) snore, with intermittent lapses in breathing, talk to your doctor. For more information, call a respiratory therapist at the Lung Association at 1-888-566-LUNG or review our web site at www.lung.ca/sleepapnea.
The Lung Association is Canada's oldest health charity, helping Canadians to breathe easier since 1900.Â We are a non-profit, non-governmental organization that relies on donations from the public and our annual Christmas Seals Campaign to fund our many programs and activities.Â You will find the Lung Association active in your community conducting programs on asthma, COPD and sleep apnea, providing training for health professionals, delivering health education in schools, facilitating patient support groups, and lobbying for clean air.Â The Lung Association is the premier source for respiratory health initiatives in the province.
For more information contact:
The Lung Association
Saskatoon residents: 343-9511
Outside Saskatoon: 1-888-566-LUNG (5864)
When you can't breathe, nothing else matters.Ð¢Ð