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
3/13 - 16
1 DOW 17,440.59
-127.94 (-0.73%)    
2 S&P 2,067.64
-12.01 (-0.58%)    
3 NASDAQ 5,039.78
-48.85 (-0.96%)    
3/13 - 16

Most Read This Week

July 23, 2015 14256

UPDATE: Family Confirms Body of Missing Teen…

by Shawn Freels, SurfKY News
July 23, 2015 4233

Woman Accused of Striking Juvenile with Metal Belt

by SurfKY News
July 22, 2015 4099

No. 9 Steakhouse Suffers Fire; Owners Vow to…

by Doreen Dennis, SurfKY News
July 27, 2015 3953

Death of Central City Man in Dawson Springs Under…

by SurfKY News
July 22, 2015 3805

UPDATE - GPD Recovers Stolen Vehicle, Arrest Made

by SurfKY News

Most Read This Month

July 02, 2015 19268

Emergency Response Team on Scene of Standoff on…

by Doreen Dennis, SurfKY News
July 17, 2015 15228

Muhlenberg Most Wanted - Top 10

by SurfKY News

Stories Trending Now

July 27, 2015 3953

Death of Central City Man in Dawson Springs Under…

by SurfKY News
July 27, 2015 3143

School System Announces Free Lunch/Breakfast at…

by SurfKY News
July 27, 2015 992

Family Needs Help in Paying 18-Year-Old's Funeral…

by SurfKY News
July 27, 2015 909

Baptist Health Names Regional Marketing, Public…

by SurfKY News
July 27, 2015 828

New Madisonville Public Parking Area Announcement

by SurfKY News
July 27, 2015 736

Madisonville Police Arrest Reports Released –…

by SurfKY News
July 27, 2015 578

Dawson Springs Police Reports Released

by SurfKY News
July 27, 2015 451

Missions in a Belizean Paradise

by SurfKY News
July 27, 2015 448

Pet of the Day - Charlie

by SurfKY News
July 27, 2015 441

Two Vehicle Motorcycle Injury Accident

by SurfKY News