When
it comes to a healthy summer, you’ve got your family covered. You’ve
stocked up on sunscreen and had your kids fitted for new bike helmets. You even put
them in swim lessons so they were ready for that tropical vacation.
But here’s a question for you: Have you taken time to think about your family’s
sleep? Busy summer days call for restful summer nights.
“The road to healthy sleep begins with your schedule,” says Monica Kalra, DO, at
Methodist Charlton Medical Center and research director for the Methodist Health
System Family Medicine Residency Program. “You should try to go to bed and wake
up at the same times, even during the summer.”
If you’re facing jet lag from your travels, she suggests trying an over-the-counter
remedy like melatonin, a hormone that regulates your body’s natural sleep rhythms,
to overcome time differences.
“Once you arrive home, get back to your regular schedule as quickly as you can,”
she adds.
Heat and extended daylight hours can also get in the way of restful sleep.
“Drink plenty of water, and keep your bedroom cool and dark,” Dr. Kalra advises.
“Also, keep all technology gadgets in another room. Your bedroom should be reserved
as a place for rest and intimacy.”
If the thought of unplugging on a regular basis makes you anxious, consider the
ramifications of poor sleep — impaired brain function; irritability; and negative
effects on your weight, metabolism, and heart health. (For more, see “Is Your Summer
Being Stolen?” on page 5.)
All are reasons why Dr. Kalra recommends that you seek help if sleeplessness
persists despite your best efforts.
“Your physician can provide medication that can help initiate or sustain sleep,”
she says. “Also, it may be that your problem is part of an underlying condition, like
obstructive sleep apnea, which requires further treatment.”
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Methodist Charlton Medical Center
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Summer 2014
Habits for
healthy sleep
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Keep a regular
sleep schedule.
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Put the gadgets away.
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Exercise every day.
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Keep your room cool
and dark.
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Avoid smoking and avoid
or minimize caffeine and
alcohol consumption within
four hours of bedtime.
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Don’t watch TV, read, or
work in bed — ever.
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Resolve conflict with
partners, kids, and friends
before bedtime.
Summer tips for getting the best rest
Lights
out
