Physician recommends simple changes to address new study’s findings 

CARROLLTON, TEXAS, MARCH 10, 2014 — When we “sprang forward” on Sunday into daylight saving time, many people experienced a disruption in their sleep pattern. While it’s only an hour adjustment to their internal clocks, for our bodies, the change cannot be understated.

But findings released last week from a national sleep poll show that by making a few small adjustments to your routine, you can help yourself and your family rest better and longer — despite losing an hour to the time change.

“Not only can losing sleep cause physical effects, but it could take days for people to recover,” said Dr. Padmajarani Gottipolu, a family physician at Carrollton Family Medicine & Pediatrics, a Texas Health Physicians Group practice. “Daylight saving time is a good reminder to check your sleep habits and make needed adjustments for a good night’s sleep throughout the year.”

Results released March 3 in the National Sleep Foundation 2014 poll, which looked into the sleep practices and beliefs of the modern family with school-aged children, found that electronics are increasingly becoming fixtures in the modern American family’s bedroom.

When children leave them on past bedtime, the duration and quality of their sleep appears to suffer. Electronics have the potential to disturb sleep through light and noise, as well as provide a distraction that can lead to delayed bedtimes. Technology constantly impacts children’s daily lives, and the study shows that this can impact the quality of their sleep. Parents said 72 percent of children ages 6 to 17 sleep with at least one electronic device in their bedroom.

Other highlights from the study include:

• Children aren’t getting adequate sleep: Ninety percent of parents believe sleep is important to their child’s overall well-being, but this year’s findings show that children are in fact not getting enough sleep. Parents estimated their children’s sleep time, are lower than the sleep time recommendations of the foundation.
• Imposed rules help increase sleep for children: When parents implement bedtime rules, children sleep longer. More than 90 percent of parents who set one or more bedtime rules. Of these, 62 percent said they always enforce at least one of their rules.
• Parents should lead by example. There is a strong link between the sleeping habits of parents and their children. It’s more likely that children will have healthy sleep environments — including a place with appropriate sound, temperature and light — when parents also share the same behavior.

Sleep is important for many reasons, Gottipolu said, and unfortunately, clinical sleep disorders often can go unrecognized, untreated and misdiagnosed in many people. Sleep requirements are different for everyone, but in general adults need seven to nine hours per night.

“Remember that sleep isn’t a luxury, it’s a necessity for good health and well-being,” Gottipolu said. “Talk with your primary-care physician if you’re not sleeping well or are concerned about having a clinical sleep disorder.

“Simple tweaks to a person’s routine can help tremendously when it comes to getting the proper amount of sleep.”

How to Get Better Sleep

Here are some steps you can take to help improve your sleep hygiene and get a better night’s rest, according to the National Sleep Foundation.

• Don’t eat after 7 p.m. Eating a high calorie meal or late night snack near your bedtime is associated with lower quality of sleep, especially in women. This also helps with losing or maintaining weight.
• Pay your sleep debt. If you need eight hours of sleep and you have a “debt” -- meaning you skimped on hours of sleep for one or more days -- sleep 9-10 hours per night until you no longer feel tired during the day.
• Set a bedtime routine. Take a bath or do relaxation exercises at the same time every day before bed.
• Write down your worries. Journal your thoughts before going to sleep to help clear your mind.
• Avoid caffeine. Don’t drink coffee or caffeinated soft drinks in the afternoon.

About Texas Health Physicians Group
Texas Health Physicians Group is Texas Health Resources’ not-for-profit physician organization based in Arlington. The group includes more than 800 physicians, physician assistants, nurse practitioners and medical professionals dedicated to providing safe, quality care for our patients. In addition to our primary and specialty practices, the organization’s network includes sleep lab services, infusion services, and diagnostic imaging in more than 230 locations in Collin, Dallas, Denton, Johnson, Parker and Tarrant counties. Physicians employed by Texas Health Physicians Group practice independently and are not employees of the hospital or Texas Health Resources.

About Texas Health Resources 
Texas Health Resources is one of the largest faith-based, nonprofit health systems in the United States. The health system includes 25 acute-care and short-stay hospitals that are owned, operated, joint-ventured or affiliated with Texas Health Resources. It includes the Texas Health Presbyterian, Texas Health Arlington Memorial, Texas Health Harris Methodist and Texas Health Huguley Hospitals, Texas Health Physicians Group, outpatient facilities, behavioral health and home health, preventive and fitness services, and an organization for medical research and education. For more information about Texas Health Resources, call 1-877-THR-WELL, or visit TexasHealth.org.