Are black women getting enough sleep at night? Adult sleep needs can range from 7 to a whopping 9 hours at night according to the National Sleep Foundation. In the NSF’s 2010 Sleep In America poll African-Americans reported needing 7 hours and 5 minutes of sleep each night to perform, however Blacks polled got the least amount of sleep — 6 hours and 14 minutes — on weekdays.
Sleep habits may be an underlying cause in African-American health problems. The National Sleep Foundation notes:
“The finding that Blacks/African-Americans say they need less sleep and get less sleep is instructive for public health professionals,” says Jose S. Loredo, MD, MPH, Professor of Medicine at the University of California, San Diego. “Their total sleep time and attitudes regarding sleep may be associated with Blacks/African-Americans’ higher rates of sleep apnea, hypertension and diabetes and provide sleep-related insight into how to improve awareness and education programs and, very importantly, how to improve therapy compliance rates.”
Read on for tips on how to improve the quality of your sleep.
Move electronics out of the bedroom. That goes for the TV, laptop and beloved BlackBerry. In 365 Ways To Get A Good Night’s Sleep by Ronald L. Kotler, Medical Director, Pennsylvania Hospital Sleep Disorders Center and Maryann Karinch, the authors advise: “Late night e-mails, games and instant messaging will cut into sleep time. Finish your work and your play on the computer well before bedtime and don’t give yourself easy access to your computer by putting it in the same room as your bed.”
Get horizontal with your honey. According to the Sleep In America poll “Blacks/African-Americans and Hispanics (10% each) are ten times more likely to report having sex every night than Asians (1%) and 2.5 times more likely than Whites (4%).” That’s a good habit. One of the many health benefits associated with sex is a better night’s sleep.
Have a light bedtime snack. “Carbohydrates seem to promote sleepiness more than any other types of food,” according to 365 Ways To Get A Good Night’s Sleep. The authors recommend a small bowl of cereal, toast and a low-acid fruit or soup.
A relaxing twenty minute soak in the tub before bed can help ease you into sleep mode. Use aromatherapy to promote sleep by filling the tub with calming scents such as lavender essential oil.
Turn on the fan. As the heat rises, it’s harder to sleep. The National Sleep Foundation notes: “Body temperature falls during the second stage of sleep and reach its lowest point about four hours after the onset of sleep. To keep your sleep environment at the ideal temperature in summer weather, scientists recommend adjusting the thermostat/air conditioner, selecting blankets and linens that are not too heavy or confining, or using a fan (which also produces “white noise,” an added benefit for blocking out other disruptive sounds during sleep.)”
