Is the pandemic keeping you awake? Advice from Minnesota’s leading sleep expert

To the list of America’s many disparities, you can add “sleep.” According to recent research from Stonybrook University and the Rand Corporation, Americans describe themselves as either excellent sleepers or poor sleepers with very few “OK sleepers” in the middle.  

Why? Excellent sleepers tend to be older,  live in cities, are highly educated, feel and are securely employed. Poor sleepers identify as living in rural areas, feeling underemployed, under-educated and worried about the future. 

Sleeping poorly makes bad times worse. So, what can we do to get a better night’s sleep? 

Dr. Michael Howell from the University of Minnesota joins host Angela Davis with research, facts and advice on getting a better night’s rest.

Here are a few tips shared during the show to get the most Zzz filled sleep:

• Get into a nighttime routine. Your circadian rhythm tells your body when it’s tired, when to rest and when to wake up — a nightly routine keeps that rhythm on beat with what your body needs and is used to.

• Stay away from alcohol and drink caffeine free chamomile or Sleepy Time tea instead. 

• Dim the lights. From household lamps and overhead lights to phones and TVs, when you’re surrounded by light it keeps your body up and active. Dimming lights will have your body preparing for bedtime.

• Avoid laying in your bed when you’re not feeling sleepy (we know, this is a hard one!)

• Close your mouth. If you’re able, breathing through your nose has been proven to have many health benefits, including better sleep.

• If and when you wake up in the middle of the night, try your best to stay in bed. Count some sheep and do your best to let yourself doze off before getting up.

• If none of these tips are helping you get a full, restful night's sleep Howell recommends talking about your problems. “Whether or not it's a sleep doctor, or a knowledgeable primary care provider or a nurse or a friend or a sleep coach, whoever is someone to kind of spend a little bit of time understanding what your circadian rhythm is, and what your sleep challenges are.”

• Finally, there are some instances where you might consider getting a sleep study.

Guest:

• Dr. Michael Howell is a neurologist who specializes in sleep disorders and sees patients at Fairview Riverside and Fairview Southdale. He is program director of the Clinical Sleep Medicine Fellowship at Hennepin County Medical Center and the University of Minnesota as well as medical director of the Fairview Sleep Center-Edina.