How You Can Get More Sleep Tonight

Sleep is more important now than ever.  Unfortunately, due to the current situation in the world, many of us are spending our nights tossing and turning.  We need sleep more than we might realize, especially when our lives have been disrupted.  Let's talk about why sleep is important and how you can get enough sleep to stay healthy.

Why is sleep important?

Getting 7-8 hours of sleep at night helps to keep our immune system working well by supporting the release of proteins that help the immune system respond quickly to foreign substances.

Getting only 4-6 hours of sleep on a regular basis causes your body to develop higher levels of stress hormones, which can lead to higher blood pressure, lower immune response, and other health issues.

Getting less than adequate sleep is associated with cognitive problems such as poor memory, lower reaction times, and mental confusion.

Getting less sleep is also associated with hormonal changes that lead to weight gain.  We all want to avoid that!

Here are some things that you can do to help you get a good night's sleep.

Create a sleep schedule and stick to it.

When you are not going to work, or working from home, it is easy to let schedules go by the wayside.  You need to know that keeping a schedule is vital to your health.  The more consistent bedtime and wake-up time you have, the more consistently your body functions, including your immune system.  It is also true that the more consistent sleep schedule you have, the better quality sleep you are able to get.   If you are not going in to the office, this may be the perfect time to get a little more sleep!

Set an alarm not only for waking up in the morning, but also for getting to bed at night.  Don't just set the alarm, but use it as you should.  

If you do not sleep well at night, it is ok to take a short nap midday.  Just don't let a nap wreck your nighttime sleep schedule.  Make your nap short, 15-30 minutes, and do not nap after 3 pm.

Set the stage in your bedroom for quality sleep.  Here are some things that might help:

• Darkness – Use heavy curtains to block light from outside, cover lights on electronics that are in the room, or use a sleep mask to block light from both inside and outside.  

• Quiet – Use a fan or white noise machine to block background noise that is not in your control.

• Temperature – Most people don't sleep well when the room is too hot or too cold, but you may prefer a cold room with more covers, or a slightly warmer room with fewer covers.  Find the ideal temperature for you. 

Set a bedtime curfew for all electronics and stick to it.

Ideally, you should have 60-90 minutes before bedtime without electronics.  This includes TV, smart phones, computers, etc.  Being more isolated, as we all are these days, does make it more important to stay connected electronically.  Just don't use those devices before bedtime.  Turn on the "Do not disturb" feature on your phone for the hours that you set aside for sleep.  

This time without electronics can help your sleep in multiple ways.

• You need less direct light, especially less blue light, hitting your eyes in the evening to help trigger your body to produce melatonin.  Your own melatonin works best to help promote sleep.

• Getting onto your social media account, or watching the news or an exciting TV show engages your brain in a way that can inhibit your sleep.  If you really feel like you need to watch a TV show, make it something very relaxing and comforting, turn the volume down low, and lower all of the other lighting in the room.  Never leave the TV on while you sleep.

Don't read the news right before bed.

This includes electronic news, but also traditional newspapers as well.  Get your coronavirus news once a day, early in the day.  The news can increase your anxiety level, which is not good for sleep.

Get some exercise every day.

It may be harder to do your usual exercise routine right now, but there are ways that you can move your body and raise your heart rate every day.  Here's why it's important.

• Exercise during the day helps drive our sleep at night.  Just don't do it too late in the evening.  

• Exercise also helps to improve the chemical balance in our brains, helping us to ward off depression and anxiety.  

• Knowing that exercise has improved your immune function might help you sleep better at night.

Practice some relaxation before bed.

• Try the breathing exercises I mentioned in last week's Health Tip.  

• Consider meditation or progressive relaxation before bed, or as part of your falling asleep routine.  

• Take a hot bath or shower about 90 minutes before bedtime.   This is not only a form of relaxation, but the process of getting really warm, then slowly cooling down is another way to trigger your body to produce melatonin.  You might want to use the bath or shower as the start of your electronics curfew.

Be careful of what you eat and drink.

• Avoid caffeine too close to bedtime.  

• Don't eat right before bed.  Heartburn or indigestion is more likely if you lie down with a full stomach, and that can interfere with your sleep.  

• Avoid excessive alcohol in the evening.  While alcohol might make you sleepy initially, too much can cause fragmented sleep, which results in less sleep overall, and poor quality sleep.

Wash your sheets.

Who doesn't love the feel of fresh, clean sheets on the bed?  I know that helps me sleep better.

If you have any questions about getting more sleep, please log into your account and send us your question. We are here to help.

Dr. Anita Bennett MD - Health Tip Content Editor

Frequently Asked Questions about COVID-19

Because the coronavirus is a new disease, we have been learning more about it all the time.  We have actually learned quite a bit, although there is still more that we could learn.  Unfortunately, there is also some false information on the Internet, some of it designed to try to sell you things you don't need, by taking advantage of our fear of the situation.  I thought we might go through some of the frequent questions that I have been getting.  I will not be going back to the basics, which we have covered in previous Health Tips.

Should I wear a mask?

The CDC now recommends that people wear a cloth face covering to cover their nose and mouth whenever they are in the community setting.  This recent recommendation is based on evidence of widespread COVID-19 illness in communities across the country, along with new data about how easily COVID-19 spreads.  The face covering should be worn IN ADDITION TO, not instead of, social distancing.  A cloth face covering is not intended to protect the wearer, but will very likely prevent the spread of the virus from the wearer to others.  This is especially important since we have learned that there are a number of people who can have the virus (and pass it along to others) without having symptoms, and that people can spread the virus for a couple of days before they develop symptoms.  This is something that we can all do to protect our communities.

Should children wear masks?  Can my child get COVID-19?

Although children do not appear to be at high risk from this coronavirus, some children and infants have developed COVID-19.  Adults certainly make up most of the known cases to date.  Children with confirmed COVID-19 have generally presented with mild symptoms.  Because they tend to have milder symptoms, children can certainly spread this infection to others without realizing they have it.  Children older than 2 years of age are recommended to wear a cloth face covering when in the community setting. Children younger than 2 should NOT wear a cloth face covering because of concerns that they might suffocate.

While school is out, can my child play with friends?

Children should not have in-person playdates with children from other households.  If children are playing outside, it is essential that they remain 6 feet from anyone who is not in their household.  Remember that children are out of school for a reason.  If children meet outside of school in groups, it can put everyone at risk.

Try to maintain social connections by having supervised phone calls or video chats with friends.  You can also work on some writing skills by encouraging your kids to write letters to friends and family members.

Can the coronavirus be spread through food?  Is it safe for me to order take-out from a restaurant?

Currently, there is no evidence to support transmission of the coronavirus through food.  The mode of spread is from person to person through respiratory droplets.  Before preparing food, it is always important to wash your hands with soap and water for at least 20 seconds for general food safety, which also applies to COVID-19.  Restaurants appear to be taking extra precautions for food safety.

Although the risk appears to be low, it may be possible that a person can get COVID-19 by touching a surface or object, like a packaging container that has the virus on it, then touching their own mouth, nose, or eyes.  To protect yourself when ordering take-out food, designate one person to handle the packaging, and carefully transfer the food contents to your own dishes.  Throw the packaging away in outdoor trash, then immediately wash your hands well with soap and water for at least 20 seconds.  

Should I make my own hand sanitizer since I can't find it in the stores?

The CDC recommends washing your hands with soap and water for at least 20 seconds to decrease the spread of respiratory diseases.  Hand sanitizer is recommended only if soap and water is not available.  Since we should all be staying home as much as possible, soap and water should be available.

CDC does not recommend the use of homemade hand sanitizer products because of concerns over the correct use of ingredients.  Vodka, for instance, has been touted by some as a substitute for rubbing alcohol for homemade hand sanitizer, but vodka is not an adequate substitute for rubbing alcohol.  Some people have also recommended using essential oils, which do not work to kill germs.  In addition, hand sanitizer must be made under sterile conditions, which most of us don't have at home.

Can my pet get COVID-19?

Thus far, there has been no evidence of COVID-19 in pets.  However, there has recently been a confirmed case in a tiger at the Bronx Zoo, who apparently got it from a zoo worker.  We don't yet have enough information to really know the risk of pets spreading this virus.  

However, since animals can spread other diseases to people, it is always a good idea to practice healthy habits around our pets and other animals, such as washing your hands after handling pets.  If you do show symptoms of COVID-19, think about having someone else in the household take care of your pet.  If you don't have anyone to care for your pet, veterinarians suggest washing your hands and avoiding face-to-face contact with your pet until your symptoms have resolved.  

If you have any questions about COVID-19, please log into your account and send us your question. We are here to help.

Dr. Anita Bennett MD - Health Tip Content Editor

Guide to Social Distancing

We have been hearing a lot of talk about "social distancing" as a method to help prevent the spread of COVID-19.  I thought we might talk more about what that is, and how best to practice it, so that you can stay safe and healthy.

What is social distancing?
 

Social distancing is not the same thing as being quarantined or being in isolation.  All of these things are being used to minimize coronavirus spread.  Here is the basic difference between these safety measures. 

A quarantine or isolation restricts a person's movement within a certain area.  If you have been exposed to the coronavirus, or think you may have the virus, you should quarantine or isolate yourself.  This means that you should not leave your house during the two week quarantine period for any reason.  You should not be going out into any public spaces, and other people should not be coming into your home.

Social distancing does not limit your movement or your access to public spaces.  It is a behavioral practice to lower the risk in most circumstances.  It basically means putting distance between you and others around you, particularly when you are outside your home.  It is a fairly general term, and there are different types of practices that can fall into the category of social distancing.  Working from home is one way of practicing social distancing, but not everyone is able to work from home.  There are a number of things that you can do that fall into the category of social distancing.  Here are a few: 

• Avoid unnecessary trips outside your home.  Leave home for work if necessary.  Go to the grocery store or pharmacy only when necessary and buy enough to avoid frequent trips.  Take advantage of any available option for buying groceries online for delivery or pick up.
• If you must go to work, try to avoid in-person meetings.  Use email or the phone when possible.  If a meeting is unavoidable, it should be in a large room, where people can remain 3-6 feet away from each other.
• Avoid gatherings of more than 5 people, or any gathering where close contact with others is likely.  This includes gatherings in open spaces.  Just because you are on a beach or in a park, does not mean that you are safe.  The virus spreads in open spaces if you are close to someone.
• Try to keep a distance of at least 3 feet, and preferably 6 feet, between you and other people.  Avoid shaking hands or hugging people, even if they are friends.  Familiarity with someone provides no assurance that they do not have the coronavirus. 
• Avoid public transportation when possible (walk, ride a bike, or take your own car instead).  If you do need to take public transportation, try to go early or late to avoid crowds.
• Avoid crowded restaurants.  Do take out or delivery instead.
• Avoid playdates for your children. 

As a compliment to social distancing measures, we should also focus on good infection control measures, which include the following:

• Clean and sanitize frequently touched surfaces often
• Wash your hands frequently and encourage children to do the same, or use hand sanitizer 
• Avoid touching your face
• Use a tissue to cover a sneeze or cough, then throw it in the trash
• Do not go to work if you are sick

It can be hard to change some of these behaviors, but we all need to work together to stop the spread of coronavirus.  If we all work to stop the spread together, we can make an impact and save lives.  You may even save the life of someone you love.

If you have any questions about social distancing, please log into your account and send us your question. We are here to help.

Dr. Anita Bennett MD - Health Tip Content Editor