sleeping1 300BOWLING GREEN, Ky. (9/5/13) – Getting enough quality sleep is key to health, performance and longevity, international sleep expert James B. Mass told faculty and staff at Western Kentucky University on Wednesday.
 
In one of three campus presentations, Dr. Maas said that 75 percent of us experience sleep problems at least three times a week and that getting even one more hour of sleep a night “can literally change your behavior overnight.”
 
Dr. Maas, a faculty member at Cornell University for 48 years, is the author of Sleep to Win! and Sleep for Success. He also spoke to WKU coaches and athletics personnel and was the featured speaker at Freshman Assembly.
 
Dr. Maas said many people, including students, say there are not enough hours in the day to accomplish everything that’s necessary, so they treat sleep as a luxury.
 
“So where do we cheat? We cheat our sleep and we can’t afford to do that,” he said. “It is my hypothesis, and that of my colleagues, that if you get adequate sleep, you will be in a better mood, more efficient, more effective and you’ll have time left over.”
 
Even moderate sleep deprivation can cause a host of health problems from moodiness to anxiety to depression.
 
“The quantity and quality of your sleep in large measure determines the success of your waking life,” he said, adding it is also the best predictor of how long you’re going to live.
 
Getting adequate sleep helps in the transfer of information from short-term to long-term memory, helps the body repair itself, increases the production of melatonin, helps maintain healthy weight and can increase the body’s resistance to infection.
 
Dr. Maas offered four suggestions for improving sleep.
 
First, determine the need-for-sleep requirement. Most people require 7.5 to 8.5 hours of sleep a night while those in their teens to mid 20s need 9.25 hours. He said studies show that students who get nine hours of sleep have significantly higher grade-point averages than those who only get six.
 
Second, establish a regular sleep/wake schedule by going to bed and waking at the same time every day. “We have only one biological clock, not one for the work week and one for the weekend,” Dr. Maas said.
 
Third, get one long continuous block of sleep, not an hour here and there. While it is normal to wake during the night, you should be able to go back to sleep in less than 20 minutes, he said.
 
Factors that disrupt continuous sleep include caffeine, stress, nicotine and alcohol. Also, avoid electronics such as televisions and computers for at least an hour before bedtime. “All of these electronics put out a lot of blue daylight spectrum light which block melatonin so when you turn out the light, you can’t go to sleep for another 30 to 45 minutes,” he said.
 
Fourth, set the stage for a good night’s sleep by making the bedroom a peaceful place that is quiet, cool, dark and uncluttered.
 
SurfKY News
Information provided by Western Kentucky University

e-max.it: your social media marketing partner

LIKE SurfKY on Facebook - Click here to LIKE us now.

© Copyright 2015 SurfKY News Group, Inc. All rights reserved. This material may not be published, broadcast, or rewritten without permission. SurfKY News encourages you to share this story on social media.

Posted on 2/2/14
1 DOW 17,727.47
+107.96 (0.61%)    
2 S&P 2,077.58
+14.47 (0.70%)    
3 NASDAQ 5,023.13
+36.27 (0.73%)    

Most Read This Week

June 25, 2015 4371

Accused Synthetic Drug Traffickers Remain in U.S.…

by Doreen Dennis, SurfKY News
June 29, 2015 4179

UPDATE: Victim of Home Invasion/Homicide Died of…

by SurfKY News
June 28, 2015 3313

'Curb Service’ at Local Eatery Ends with DUI…

by Doreen Dennis, SurfKY News
June 29, 2015 3196

Alleged Breast Display Ends in Domestic Assault…

by SurfKY News
June 25, 2015 3138

Fundraiser Planned for Family of Trooper Eric…

by SurfKY News

Most Read This Month

June 24, 2015 44707

Western Kentucky, Southern Indiana's Largest…

by Doreen Dennis, SurfKY News
June 19, 2015 11174

Hopkins County Health Department Food Scores Thru…

by Barry Franklin

Stories Trending Now

June 29, 2015 3079

Accused Synthetic Marijuana Traffickers Appear in…

by Doreen Dennis, SurfKY News
June 30, 2015 2612

Earlingman Faces Multiple Charges after Alleged…

by SurfKY News
June 30, 2015 1115

Hope2All Food Bank Opens in Drakesboro

by Tammy Holloway, SurfKY News
June 30, 2015 1012

KRS Accounting Fraud Created Pension Crisis

by Dr. William F. Smith
June 30, 2015 886

Madisonville Police Arrest Reports Released -…

by SurfKY News
June 30, 2015 763

Another ‘Welcomed’ Sign

by Rita Dukes Smith, SurfKY News Director
June 30, 2015 683

Hopkins County Sheriff's Reports Released

by SurfKY News
June 30, 2015 666

UofL School of Dentistry Ranked No. 2 in the…

by UofL Health Sciences News
June 29, 2015 554

Muhlenberg Allstars 9-10 Fall to Warren North

by Mike Groves, SurfKY News
June 30, 2015 496

PSC Approves Settlement in KU, LG&E Rate Cases

by Andrew Melnykovych