Coffee, soda, tea and orange juice are just a few of the beverages weary morning workers drink to help wake up. For many, the daily grind begins with a noisy alarm abruptly jerking them out of a peaceful night's slumber, but for a few, waking up requires more than just coffee beans.
"The inability to wake up in a timely fashion is one indicator of sleep problems or sleep deficit," explains Mary Kelley, natural sleep therapist and founder of Sleep Garden Inc., a distributor of non-drug sleep solutions. "Dragging yourself out of bed certainly indicates you have not gotten enough quality sleep. Causes can be sleep drugs, prescription or over-the-counter; alcohol; lack of exercise; smoking; excess caffeine and a variety of other behaviors."
"[Sleep disorders] are definitely underdiagnosed," says Dr. Robert Gunnink, medical director for the REM Medical Center in Scottsdale, Ariz. "We spend one-third of our lives sleeping, and I can tell you that your doctor doesn't spend one-third of this time talking about your sleep habits when you go in for a physical."
"There are two bad things that happen with sleep apnea," he explains. "One: you stop breathing for a few seconds and then you have this arousal that causes you to breathe again, which is a good thing, but that doesn't give you a nice, long stretch of uninterrupted sleep, so you're sleepy the next day. Two: that cycle has serious affects on the heart and cardiovascular system."
Gunnink adds that because sleep disorders are a somewhat new medical specialty, there is still a certain stigma attached to getting treatment. However, if your sleep habits are interfering with work, talk to your doctor before turning to any sleep medication.
1. Always use an alarm, but if you're a deep sleeper, try using more than one or install a timer on your lights.
2. Maintain a regular sleep schedule – even on days off.
3. Figure out what your sleep need is (i.e. seven and a half or eight hours).
4. Allow yourself enough time in the morning to ease into the day, rather than run around frantically.
5. Have a caffeinated beverage in the morning.
6. Take a hot shower when you wake up to increase your core body temperature.
7. Though it's not always possible, having a job that you look forward to is a great motivator in the morning.
"The inability to wake up in a timely fashion is one indicator of sleep problems or sleep deficit," explains Mary Kelley, natural sleep therapist and founder of Sleep Garden Inc., a distributor of non-drug sleep solutions. "Dragging yourself out of bed certainly indicates you have not gotten enough quality sleep. Causes can be sleep drugs, prescription or over-the-counter; alcohol; lack of exercise; smoking; excess caffeine and a variety of other behaviors."
Eight is great
Despite the myths, the average adult needs eight hours of sleep a night. Any less than six hours, say experts, and you could be at risk for lack of alertness or even falling asleep on the job. Additionally, it helps to keep the same sleep schedule everyday – even on the weekends. This helps your body become accustomed to falling asleep at a specific time and waking up in a timely manner."[Sleep disorders] are definitely underdiagnosed," says Dr. Robert Gunnink, medical director for the REM Medical Center in Scottsdale, Ariz. "We spend one-third of our lives sleeping, and I can tell you that your doctor doesn't spend one-third of this time talking about your sleep habits when you go in for a physical."
Sleeping habits
Gunnink adds that sleepiness during the day or inability to awake in a timely manner could be signs of a more serious sleep disorder, such as obstructive sleep apnea. Because approximately one in five Americans has at least mild OSA, experts agree that sleep disorders – even trouble waking up in the morning – must be taken seriously."There are two bad things that happen with sleep apnea," he explains. "One: you stop breathing for a few seconds and then you have this arousal that causes you to breathe again, which is a good thing, but that doesn't give you a nice, long stretch of uninterrupted sleep, so you're sleepy the next day. Two: that cycle has serious affects on the heart and cardiovascular system."
Gunnink adds that because sleep disorders are a somewhat new medical specialty, there is still a certain stigma attached to getting treatment. However, if your sleep habits are interfering with work, talk to your doctor before turning to any sleep medication.
7 tips to improve your morning moods
Dr. Michael Perlis, director of the University of Rochester Medical Center's Sleep Research Lab in Rochester, N.Y., suggests the following tips for a better morning.1. Always use an alarm, but if you're a deep sleeper, try using more than one or install a timer on your lights.
2. Maintain a regular sleep schedule – even on days off.
3. Figure out what your sleep need is (i.e. seven and a half or eight hours).
4. Allow yourself enough time in the morning to ease into the day, rather than run around frantically.
5. Have a caffeinated beverage in the morning.
6. Take a hot shower when you wake up to increase your core body temperature.
7. Though it's not always possible, having a job that you look forward to is a great motivator in the morning.
