How to improve your sleep and wake up feeling refreshed

How to improve your sleep and wake up feeling refreshed

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Dr. Bergia says denying yourself sleep is a downward spiral. Dr. Bergia says denying yourself sleep is a downward spiral.
"Sleep is when we heal. That is the time when we recharge. So it is so important to be able to recharge to start your day," says Dr. Berta Bergia. "Sleep is when we heal. That is the time when we recharge. So it is so important to be able to recharge to start your day," says Dr. Berta Bergia.
If you have always enjoyed a night cap before bed, put down that glass! Alcohol affects your quality of sleep. If you have always enjoyed a night cap before bed, put down that glass! Alcohol affects your quality of sleep.
By TEARSA SMITH
6 News Anchor/Reporter

KNOXVILLE (WATE) - For many, sleep is just something you don't get enough of. If you join us for Good Morning Tennessee, then you are no stranger to waking up pretty early in the morning.

"Sleep is when we heal. That is the time when we recharge. So it is so important to be able to recharge to start your day. Everything is determined by how well you sleep," says Dr. Berta Bergia, a sleep specialist at Parkwest Medical Center.

It's not uncommon to feel the need to push more activities and more tasks into your day. Sometimes the thing that suffers most is how much rest you get.

Dr. Bergia says denying yourself sleep is a downward spiral.

"Not only will you have forgetfulness, but you will have inattention. You will have difficulty paying attention. It's very important not only in kids but in adults. They get inattentive, and they have difficulty multi-tasking."

The other affects of running on little sleep include the inability to fall asleep when you try, crankiness and possible reduced health.

Dr. Bergia says says she has key numbers to live by. For an adult, less than 6 and a half hours of sleep isn't healthy and more than 10 hours consistently isn't healthy.

Your goal is 7 to 8 hours of sleep a night.

So how can you start to get those magic numbers in your life?

"Having a good sleep schedule and being somewhat regular about your sleep schedule is very important."

If you love working out don't stop your routine but be mindful of when you break a sweat.

"It's great to exercise. It helps you start your day helps you energize, but if you exercise too close to bedtime it can actually hype you up and make it too difficult for you to fall asleep," says Dr. Bergia.

If you have always enjoyed a night cap before bed -- put down that glass!

"Yeah, that's what I am saying! Because it actually affects the way you stay asleep. It affects your quality of sleep."

Basically as adults we have to do what we do for our children. The routine of winding down for bed: a bath, book and a dark, cool room is a great way to introduce sleep.

"You're right on it. That's exactly what I try to drive home. We get out of those habits as we get older and we expect sleep to be a light switch where you turn it off, and boom you're asleep and boom we're awake and most of us don't work that way," says Dr. Bergia.

If, despite all of Dr. Bergia's tips, you still aren't getting good rest, she says you might need to see a sleep specialist.

Some key warning signs, if you are a chronic snorer, especially with other health issues like high blood pressure.

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