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

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
3/13 - 16

Most Read This Week

April 28, 2015 4333

Search for Stolen Vehicle Ends with Woman Charged…

by SurfKY News
May 05, 2015 3740

Meth Charge Follows MPD Investigation into…

by SurfKY News
April 28, 2015 3482

Man Charged with Stalking Smoke Shop Clerk

by MPD
May 05, 2015 3392

School Board Studies Further Spending Cuts

by Charles W. Riley II, SurfKY News
April 30, 2015 2970

Family Says 'Goodbye' to Dog After It Allegedly…

by Doreen Dennis, SurfKY News

Most Read This Month

April 17, 2015 15967

An Open Letter from an Addict

by Olivia Kirks
April 23, 2015 8611

Man Charged with Sodomy, Incest/Victim under 12

by SurfKY News

Stories Trending Now

May 05, 2015 3740

Meth Charge Follows MPD Investigation into…

by SurfKY News
May 05, 2015 3392

School Board Studies Further Spending Cuts

by Charles W. Riley II, SurfKY News
May 06, 2015 1800

Gant Chosen as Pupil Personnel Director

by Tammy Holloway, SurfKY News
May 05, 2015 1215

Madisonville Man Goes to Hospital after…

by SurfKY News
May 05, 2015 1105

Two on Moped Injured in Collision with Car

by Doreen Dennis, SurfKY News
May 05, 2015 1088

Madisonville Police Arrest Reports - May 5, 2015

by SurfKY News
May 05, 2015 960

Baptist Health Madisonville Establishes Foundation

by Kristy J. Quinn
May 06, 2015 762

Hopkins Grand Jury Indictments Handed Down

by Karen McKnight
May 05, 2015 666

SurfKY Spotlight: First Kentucky Bank

by Gary Gates, SurfKY News
May 05, 2015 607

May 2015 In-House Rabies Clinics' Schedule

by Barry L. Franklin