Pick Your Community: | Hopkins | Muhlenberg | Daviess | Christian | Henderson | Lakes | McCracken | Webster
Davis Motor Sales banner ad

Expert Says Sleep is Key to Performance, Health

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 2014 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 by using one of the social media links below.

Posted on 2/2/14
3/13 - 16
2/6/2014 - posted
3/13 - 16
button coupons
2/6/2014 - posted
3/13 - 16
2/6/2014 - posted
3/13 - 16
button classifieds
2/6/2014 - posted
3/13 - 16

Most Read This Week

December 19, 2014 5829

Armstrong Mine to Layoff 39 by End of Day

in Top News For All Sites by Rita Dukes Smith, SurfKY News Director
December 19, 2014 5114

Dawson Springs Man Charged with Sexual Abuse of…

in Local (Hopkins) Top News by Detective Sean McCance
December 24, 2014 4700

Christmas Eve Bloody Brawl Erupts on Dulin Street

in Local (Hopkins) Top News by Doreen Dennis
December 19, 2014 4642

Woman Flown to St. Mary's after Two-Car Collision

in Local (Hopkins) Top News by Trooper Stu Recke
December 18, 2014 4524

Cat Scratching over Dog Ownership Escalates

in Local (Hopkins) Top News by Amber Averitt, SurfKY News
December 19, 2014 3880

Vehicle Fire Causes Traffic Back-Up on Pennyrile

in Local (Hopkins) Top News by Doreen Dennis
December 19, 2014 3589

Vehicle Explodes into Flames on Pride Avenue

in Local (Hopkins) Top News by Gwen Smith
December 23, 2014 3563

Couple's Alleged Dispute over Blanket Leads to…

in Local (Hopkins) Top News by Madisonville Police Department
December 23, 2014 3093

Alleged Theft at Walmart Sends Two to Jail

in Local (Hopkins) Top News by Madisonville Police Department
December 22, 2014 2858

Madisonville Police Arrest Reports - Dec. 22, 2014

in Hopkins News by Madisonville Police Department

Stories Trending Today

December 24, 2014 4699

Christmas Eve Bloody Brawl Erupts on Dulin Street

in Local (Hopkins) Top News by Doreen Dennis
December 23, 2014 3563

Couple's Alleged Dispute over Blanket Leads to…

in Local (Hopkins) Top News by Madisonville Police Department
December 23, 2014 3093

Alleged Theft at Walmart Sends Two to Jail

in Local (Hopkins) Top News by Madisonville Police Department
December 23, 2014 2419

Disturbance Results in Vehicle, Foot Pursuit,…

in Local (Hopkins) Top News by Officer Tyler Russell
December 23, 2014 2097

Hopkins County Grand Jury Indictments

in Local (Hopkins) Top News by Karen McKnight
December 23, 2014 1902

Madisonville Police Arrest Reports - Dec. 23, 2014

in General News For All Sites by Madisonville Police Department
December 22, 2014 1651

Construction Projects Suspended to Ease Holiday…

in Top News For All Sites by Lisa Tolliver
December 23, 2014 1492

UPDATE - KSP Issues 'Golden Alert' for Missing…

in General News For All Sites by Trooper Corey King
December 23, 2014 1446

'Santa Land Diaries' a Huge Hit at Palace

in Local (Muhlenberg) Top News by Paul McRee, SurfKY News
December 23, 2014 1327

Mustangs Drop Tournament Opener to Calloway County

in Local (Muhlenberg) Top News by Steve LeMaster

SurfKY News Group, Inc.
Corporate Office & Studio
1125 Nebo Rd.  •  Madisonville, KY 42431
270.452.2727 (phone)
  •  270.452.2249 (fax)


Contact a member of our staff: www.surfky.com/contact
Copyright © 2014 SurfKY News Group, Inc.  •  Terms of Use  •  Site Map

social fbsocial twsocial yt
social gpsocial flrsocial rss