Dr. Virginia Loewenstine, CEO and medical director of Tristate Preventive Health, answers your questions
Q: I keep reading that a lack of sleep is a major contributor to many disease processes, but it’s part of my job. How can I maximize the sleep that I can get?
A: You are correct, lack of adequate sleep has many negative effects on the body, as well as on the mind.
Shift work, especially when the shifts are not consistent, creates a challenge and the aim should be for the best sleep when off duty. Routine is key. Go to bed at the same time every night and set your alarm to wake up at the same time every morning on all your days off.
The bedroom should be for sleep and sex only. Avoid TV watching and turn your cellphone off.
Naps are not encouraged but if you have to, take one for 90 minutes. This will allow you to complete all phases of a normal sleep cycle, including the deep restorative sleep phase.
Developing a sleep ritual allows your body and mind to unwind and relax. Meditation and yoga can help with that. Exercise is always good, but exercising within a few hours before bed will not allow your body to fully relax, causing difficulty with sleep.
