Keeping Healthy Sleep Habits
By: Alere Staff
Maintaining a healthy sleep habit can reduce your risk of developing serious health issues. Cardiovascular disease, hypertension, cerebrovascular disease and depression diagnoses have all been linked back to sleep disorders. Some research shows that the increased stress that sleep disorders put on the body may be the cause of this increased risk. As we age, our risk for developing sleep disorders increases. With our current lifestyle, it is difficult to balance the constant information that is coming at us while keeping to a routine sleep schedule.
When you’re on warfarin therapy, understanding the connection between poor sleep habits and the stress it puts on your body is important. Research shows that physiological stress factors directly cause fluctuation in your INR. Limiting stress is one more piece to the puzzle of a balanced lifestyle on warfarin therapy.
If you are having trouble sleeping due to something like stress, you are not alone. Some are calling insufficient sleep a public health problem and for many reasons other than stress, it affects a vast majority of our population. Advances in the field of sleep medicine could help you be a healthier more balanced you. Speaking to a health professional, like a sleep disorder diagnosis specialist, is a great first step.
Some other steps you can take to make sure you get a good night’s sleep include:4
- Creating a sleep schedule and sticking do it, even on the weekends and vacations.
- Avoiding naps throughout the day.
- Exercising daily.
- Practicing a relaxing bedtime ritual like meditation or a warm bath.
- Creating a perfect atmosphere in your room, including having a comfortable mattress and pillow, keeping the temperature cool and free from bright light.
- Avoiding alcohol, cigarettes and heavy meals in the evening time before bed.
As simple as it may seem, going to bed and getting a healthy amount of sleep may help you to be healthier and live a more balanced life.
- Von Känel, R., Vökt, F., Biasiutti, F. D., Stauber, S., Wuillemin, W. A., & Lukas, P. S. (2012). Relation of psychological distress to the international normalized ratio in patients with venous thromboembolism with and without oral anticoagulant therapy. Journal Of Thrombosis And Haemostasis: JTH, 10(8), 1547-1555. doi:10.1111/j.1538-7836.2012.04801.
- Bloom, H., Ahmed, I., Alessi, C., Ancoli-Israel, S., Buysse, D., Kryger, M., & ... Zee, P. (2009). Evidence-based recommendations for the assessment and management of sleep disorders in older persons. Journal Of The American Geriatrics Society, 57(5), 761-789 29p. doi:10.1111/j.1532-5415.2009.02220.x.
- Insufficient Sleep Is a Public Health Problem. (2015). Retrieved May 20, 2016, from http://www.cdc.gov/features/dssleep/.
- Healthy Sleep Tips. National Sleep Foundation. 2016. Retrieved from the website: https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips.