Take eight hours and call me in the morning Published March 17, 2011 By Capt. Amy D. James 4th Medical Operations Squadron SEYMOUR JOHNSON AIR FORCE BASE, N.C. -- Sleep - Are you getting enough? In a 2009 survey conducted by the National Center on Sleep Disorders and Research, it was found that less than one-third of Americans regularly obtain adequate amounts of sleep, seven or more hours per night. Eleven percent reported they did not obtain the recommended amount of sleep at any time in the past 30 days. Sleep problems are even more prevalent in the military population. Why is sleep important? Without sleep, rats will die within two to three weeks, a timeframe similar to death due to starvation. It is likely this would happen to humans as well. Lack of sleep is associated with difficulty concentrating, memory lapses, loss of energy, fatigue and emotional instability. Sleep deprivation is a key contributor to symptoms of depression, anxiety, suicidal ideation and substance abuse problems. Furthermore, sleep is the number one contributor to errors and accidents in the work place. Military specific problems include frequent changes in shifts, decreased manning to accomplish the same or larger mission and unpredictable schedules. How do we treat sleep problems? The first line approach by medical professionals is to incorporate "sleep hygiene," or the practice of engaging in healthy sleep strategies to maximize restful and restorative sleep. Here are some steps to good sleep: Establish a regular sleep schedule you can stick to every day. Avoid stimulating activities such as exercise within two hours of bedtime. Eliminate caffeine, alcohol, tobacco and other stimulant use in the afternoon. Sleep in a dark, cool, quiet and well ventilated room. Avoid going to bed hungry. If you are a "clock watcher," turn your alarm clock around or place a towel over it. Avoid checking throughout the night. By increasing the amount of sleep, one can expect to gain the following: Increase in effectiveness and efficiency in the workplace. Increase in positive coping skills. Decrease in mental health problems. Decrease in job related mishaps. Increase in positive mood. Increase in other areas of resilience such as social engagement professional development and physical activity. Addressing sleep issues within the base population is of great importance. As leaders, it is recommended to streamline routines and shifts to maximize rest periods while maintaining mission effectiveness. As individuals, we should all evaluate how we can make the most of the rest we can obtain. For more information on how to sleep better, call your primary care manager at 722-1882 or the mental health clinic at 722-1883.