Written by Rita Jenkins| 22 November, 2008 23:11 GMT
Regular physical activity can reduce a woman's risk of developing cancer, but there's a catch. She must also get adequate sleep on a regular basis, according to a new study presented at a conference of the
American Association for Cancer Research.
The research, led by James McClain, Ph.D., cancer prevention fellow at the
National Cancer Institute, followed 5,968 women in Maryland, aged 18 and over, for about 10 years.
Those who were the most active were found to have a sharply reduced risk of cancer -- 25 percent less -- than those who were the least active.
However, when they examined the sleep patterns of women in the most active group, the researchers found that those who averaged less than seven hours of sleep per night were almost twice as likely to get cancer than those who regularly got more sleep.
Though more study is needed to understand the relationship between sleep and cancer, it is well established that adequate sleep is generally important to health for everyone -- men, women and children.
Following are some suggestions for improving sleep:
Establish a regular pattern. Go to bed at the same time every night and get up at the same time every morning -- even on your days off.
Create a pleasant sleep environment: quiet, dark, comfortable and relaxing. Make sure your room is neither too warm nor too cold, and keep it well ventilated.
Invest in a bed that's the right size and firmness for you, and don't use it as a multipurpose space. If you enjoy reading before bed, do it in a comfortable chair. Watch TV and listen to music elsewhere in the house. Never eat in bed. Keep electronic equipment out of your bedroom.
Relax before bedtime. This is not the time to fit in your three mile jog. Exercise is best done earlier in the day. Avoid action-packed, frenetic entertainment offerings. Don't use this time to do stressful tasks such as paying the monthly bills. A warm bath is great. So is pleasant music. This is a good time for reading -- as long as the book is not one that will keep you turning pages all night long.
Don't eat large meals close to bedtime. Also, don't drink caffeinated beverages or alcohol. A drink might help you fall asleep initially, but it interferes with the quality of your sleep. You'll be more likely to wake up during the night. Don't smoke (ever -- but especially not before bedtime).
Avoid taking medications right before bedtime if possible. This applies to over-the-counter remedies as well as prescription drugs. Check with your doctor if you're not sure whether you can alter your med schedule.
Naps are great -- early in the day. Late naps can make it harder for you to fall asleep at your regular bedtime.
Get 30 minutes -- or more -- of sunlight every day. It will help keep your biological rhythms regulated. (It will also provide you with essential vitamin D.)
If you're having trouble sleeping, get up. Staying in bed will just make you more anxious. This is the time to indulge in your usual pre-sleep relaxation routine. Read, meditate, listen to some soothing ambient music. Then slip back into bed and drift away.
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