This week, Bobbi Conner talks with Dr. Megan Brunckhorst about strategies and tips to improve sleep. Dr. Brunckhorst is an Assistant Professor in the College of Medicine and a physician in the Department of Pulmonary, Critical Care and Sleep Medicine at MUSC.
TRANSCRIPT:
Conner: I'm Bobbi Conner for South Carolina Public Radio with Health Focus here at the radio studio for the Medical University of South Carolina in Charleston. It's estimated that 1 in 3 adults do not regularly get the recommended amount of uninterrupted sleep needed to protect their health. Doctor Megan Brunckhorst is here to talk about strategies to improve sleep. Doctor Brunckhorst is an Assistant Professor in the College of Medicine and a physician in the Department of Pulmonary, Critical Care and Sleep Medicine at MUSC. Doctor Brunckhorst, what are some of the biggest or most common issues for adults that seem to interfere with getting a good night's sleep?
Dr. Brunckhorst: Some of the biggest things we see are things like an irregular sleep schedule. We also see a lot of people use caffeine, alcohol, and nicotine products, especially close to bedtime that can really affect sleep quality. The biggest, I would say is screen use before bed things like TV and phone. That bright light really reduces the amount of melatonin that the body produces and can really set people back on their good quality sleep. Of course, stress and anxiety, as you would imagine, can affect sleep, and nowadays that's pretty rampant. So, trying to get control of that can be helpful too, to get better sleep. Naps, particularly after 3 p.m., can really affect people going to bed at a good time and really getting that good quality sleep.
Conner: Well then, what tips can you share to help improve our sleep?
Dr. Brunckhorst: Keeping your sleep environment cool, dark and quiet, those are the three best things you can do. We say around 65 to 68 degrees is ideal. Trying to avoid TV and screen time at least 30 minutes before bedtime, going to bed and waking up at the same time, including weekends. Repetition is really key to reassuring the body that it's okay, it's okay to rest, let's start a new day tomorrow. If you do nap after a long day, limit it to less than 30 minutes. Trying to limit caffeine after the late morning. So really stop 6 to 8 hours prior to bedtime. Avoid alcohol four hours prior to bedtime and exercise regularly. Really try to tire out that body before going to bed.
Conner: Can you offer any really practical tips to get a good night's sleep during times when we may be experiencing extra stress or worry?
Dr. Brunckhorst: As a strong proponent of warm baths since I have been a tiny child, warm baths or shower prior to bedtime is one of the best things you can do. (it) Really relaxes tense muscles and sets the body up for success for a good night's sleep. This is easy to say, harder to do in practice, but limiting those stress triggers. So things that are easy to turn off; like don't watch the news right before bedtime. Work emails, social media, all that stuff, try to avoid about an hour prior to bedtime. For people that have problems really getting away from that stress, and their mind running prior to bed, I spend a few minutes writing down everything on my mind worries, reminders. I actually also keep a little notepad next to my bed. So, if something does pop up and I'm worried, I'm going to forget it, just jot it down and put it away. Relaxation techniques are really great. There's these breathing techniques called four, seven, eight breathing. You inhale for four seconds, hold for seven seconds and exhale for eight seconds. Kind of repeat that over and over. That can really calm the mind. And the biggest thing, if you can't sleep after 20 to 30 minutes, get out of bed, do something quiet, like listening to an audiobook in dim light, and then only return to bed when drowsy.
Conner: Doctor Brunckhorst, thanks for this information about improving sleep.
Dr. Brunckhorst: Absolutely. Thanks for having me.
Conner: From the radio studio for the Medical University of South Carolina in Charleston, I'm Bobbi Conner for South Carolina Public Radio.
Health Focus transcripts are intended to accurately represent the original audio version of the program; however, some discrepancies or inaccuracies may exist. The audio format serves as the official record of Health Focus programming.
