Written by Deserée Corrales, former SDSU Extension BCBH Bilingual Community Educator.
All too often we do not give getting a good night’s sleep enough importance. Sleep has an incredibly significant role in managing chronic disease. Sleep repairs our damaged cells and gives us the energy needed to live a healthier life.
Getting a good night's sleep on a regular basis is vital to maintaining health. When asleep, our bodies secrete hormones that repair our cells and tissues. For those with chronic conditions, it is especially important, because it helps repair the daily damage caused by them. Good sleep also helps to improve our mental health. Depression often comes with chronic diseases, and not getting adequate sleep can make depression worse.
Tips for Healthy Sleep
Here are some tips for getting a good night’s sleep:
- Going to bed and getting up in the morning at about the same time each day helps to regulate our body’s sleep pattern.
- Avoid eating too close to bedtime. Try not to drink fluids right before bedtime to avoid having to get up at night to use the bathroom. Do not consume caffeine and alcohol at least four hours before bed, because caffeine and alcohol disrupt our sleep cycles.
- Light sleepers should make their space as quiet as possible by using earplugs or closing the bedroom door. Also, get rid of any light sources in the room, including alarm clocks and cell phones.
- If taking medications that interfere with sleep, consult your doctor about the time of day you take them. You may be able to take the medications during the daytime.
If you get to sleep quickly, but wake up in the middle of the night frequently, you may have some anxiety or depression. If your mind is racing with thoughts, try learning distraction techniques, like deep breathing techniques and meditation. If it continues, speak with your healthcare provider.
A good night's sleep is instrumental in giving us the energy we need to manage our chronic disease and our everyday activities that lead to a healthier life.
