Davis Motor Sales banner ad

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

© 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
3/13 - 16
1 DOW 18,288.63
+155.93 (0.86%)    
2 S&P 2,117.39
+12.89 (0.61%)    
3 NASDAQ 5,008.10
+44.57 (0.90%)    
3/13 - 16

Most Read This Week

February 25, 2015 7520

Multi-Agency Investigation Nets Large-Scale Meth…

in Top News For All Sites by Trooper Stu Recke
February 24, 2015 7343

Two Charged in Central City Meth Bust

in Local (Muhlenberg) Top News by Trooper Stu Recke
February 22, 2015 7195

Easter Cuties Pageant in Memory of Shanice Bean

in Top News For All Sites Touching Hopkins by Tammy Holloway, SurfKY News
February 25, 2015 6128

New Asian Restaurant Coming to Madisonville

in Local (Hopkins) Top News by Gary Gates, SurfKY News
March 02, 2015 6042

Madisonville Teen Faces Numerous Drug Charges

in Local (Hopkins) Top News by Madisonville Police Department/Hopkins County Detention Center
February 23, 2015 5095

Fire Departments Respond to Wester's Body Shop

in Local (Muhlenberg) Top News by Shawn Freels

Most Read This Month

February 12, 2015

UPDATE: Name of Pennyrile Fatality Officially…

in Top News For All Sites Touching Hopkins by Doreen Dennis, SurfKY News
February 09, 2015

Police Pursue Man after Fight at Taco Bell

in Local (Hopkins) Top News by Madisonville Police Department/Hopkins County Detention Center

Stories Trending Today

March 02, 2015 6042

Madisonville Teen Faces Numerous Drug Charges

in Local (Hopkins) Top News by Madisonville Police Department/Hopkins County Detention Center
March 01, 2015 1763

HCCHS Student Has Unique Eye for Art

in Local (Hopkins) Top News by Amber Averitt, SurfKY News
March 01, 2015 1628

4H Penguin Plunge Draws Hundreds to Poolside

in Local (Muhlenberg) Top News by Paul McRee, SurfKY News
March 02, 2015 1226

Officers Respond to Complaint of Drug Use; Arrest…

in Local (Hopkins) Top News by Hopkins County Sheriff's Office/Hopkins County Detention Center
March 01, 2015 1220

Dave Says - March 1, 2015

in General News For All Sites by Dave Ramsey
March 01, 2015 1212

Legislator's Log - Week of March 1, 2015

in General News For All Sites by Brent Yonts
March 01, 2015 1194

Whitfield Meets with American Financial Services…

in General News For All Sites by Robert Hankins
March 01, 2015 1167

Libraries’ Drawing Contest Begins March 2

in Local (Muhlenberg) Top News by Amie Waltrip
March 01, 2015 1141

Kentucky Offers Tax Credit to Small Business…

in General News For All Sites by Joe Hall
March 01, 2015 1140

West Broadway Vendor Event, Tag Sale Planned

in Local (Hopkins) Top News by Tammy Holloway, SurfKY News