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WILKES-BARRE — Are you ready for some “good snooze?”
Citing a report that says nearly 40 percent of Pennsylvanians get six or fewer hours of sleep nightly, the Department of Health is encouraging people to get enough rest.
For many people, the days that follow the beginning of daylight saving time — and losing an hour of sleep — can be difficult. The Wolf Administration encourages all Pennsylvanians to get an adequate amount of sleep each day, as it plays a vital role in an individual’s mental and physical health, safety and quality of life.
“Getting the right amount of sleep is essential in keeping your body and mind in top physical condition,” said Health Secretary Dr. Rachel Levine. “The transition involved with daylight saving time can affect our internal clocks and go against our body’s natural rhythms. Proper sleep helps to improve learning, heals our body and can help you function well throughout the day.”
Studies have demonstrated there is an increased risk of heart attacks, stroke and high blood pressure associated with sleep deprivation, and also an increase in accidents.
• It is recommended by the National Institute of Health (NIH) that adults get seven to eight hours of sleep a day, and it is believed you cannot make up for lost sleep, not even with napping.
• However, 38 percent of Pennsylvania adults reported averaging six or fewer hours of sleep in a 24-hour period.
• Sleep is essential for children and teens and plays an integral part in allowing them to be alert and learn. It is recommended by the NIH that children ages 6 to 12 get nine to 12 hours of sleep a day, and teens ages 13 to 18 get eight to 10 hours daily.
Getting enough sleep is not only important for your daily activities, but also helps to improve your long-term health as well. Ongoing sleep deficiency can lead to an increased risk of heart disease, kidney disease, high blood pressure, diabetes and stroke. Sleep deficiency also increases the risk of obesity. In addition, your immune system relies on sleep to fight off common infections, such as a cold.
If you are not getting enough sleep, there are several things you can do. The first is to make sure you allow yourself enough time to sleep. Sleep can be one of the first things we push aside because of our busy schedules, and that usually ends up being detrimental in both the short-term and long-term. Ways to improve your sleep habits, according to the NIH, include:
• Going to bed and waking up at the same time every day. For children, have a set bedtime and a bedtime routine. Don’t use the child’s bedroom for timeouts or punishment.
• Trying to keep the same sleep schedule on weeknights and weekends. Staying up late and sleeping in late on weekends can disrupt your body clock’s sleep-wake rhythm.
• Using the hour before bed for quiet time. Avoid strenuous exercise and bright artificial light, such as from a TV or computer screen. The light may signal the brain that it’s time to be awake.
• Avoiding heavy and/or large meals within a few hours of bedtime and avoiding alcoholic drinks before bed.
• Avoiding nicotine, such as cigarettes, and caffeine, including caffeinated soda, coffee, tea, and chocolate. Nicotine and caffeine are stimulants, and both substances can interfere with sleep. The effects of caffeine can last as long as eight hours. So, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night.
• Spending time outside every day when possible and be physically active.
• Keeping your bedroom quiet, cool, and dark.
For more information on sleep and other health issues, visit the Department of Health website at www.health.pa.gov.
Gov. Wolf declares Sept. 15
as Pa. American Legion Day
Gov. Tom Wolf declared Sept. 15 to be “Pennsylvania American Legion Day.”
In making the announcement, Wolf praised the veterans service organization, the largest in the nation, which is celebrating its 100th anniversary through Veterans Day 2019.
The American Legion has built a legacy of dedicated service to veterans, the military, families and communities since its founding in March 1919. The national organization was formally charter by Congress on Sept. 16, 1919.
Wolf hailed the Legion’s legacy of community volunteerism and the organization’s significant national role in everything from development of the U.S. Flag code and passage of the GI Bill to support for our nation’s troops in the Global War on Terrorism.
Over the last century, Wolf said the Pennsylvania American Legion has lived the Legion’s commitment to service.
“The Pennsylvania American Legion has supported veterans and their families through providing resources, access to programs, and a powerful voice in government,” Wolf said.
James Vollrath, commander of the Pennsylvania American Legion, expressed his gratitude for the proclamation.
“We are very grateful to Gov. Wolf and the state government for their efforts in establishing September 15 as Pennsylvania American Legion Day,” he said.
With a current membership of 2.2 million wartime veterans, the American Legion was founded on the four pillars of:
• A strong national security
• Veterans affairs
• Americanism
• Youth programs
Legionnaires work for the betterment of their communities through more than 13,000 posts across the nation and around the world.
‘Tremendous’ response
to Fetterman’s listening tour
on recreational marijuana
Gov. Tom Wolf this week thanked Pennsylvanians for their overwhelming response to the lieutenant governor’s statewide tour and online feedback form to gauge interest in whether the state should consider legalizing adult-use recreational marijuana.
To date, Lt. Gov. John Fetterman has held 18 recreational marijuana listening tours in 17 Pennsylvania counties with another 50-plus stops planned through June.
“The response to the lieutenant governor’s listening tours has been tremendous, with people across the state making their voices heard,” Wolf said. “This is exactly the type of discussion I had hoped John would get — for, against, not sure. Everyone’s opinion is important and valued.
“Thank you to everyone who has taken the time to attend an event or respond online. I appreciate your time and input, which are invaluable as we study this issue.”
In addition to the thousands who have attended a listening tour session, more than 21,000 have responded to the online feedback form, offering their opinions on the topic.
The governor’s correspondence office, which tracks the online form, noted that no other topic has received this level of response or interaction since the governor took office in 2015.
“I want to thank the people of Pennsylvania for coming and participating in this important conversation we are having in the commonwealth,” Fetterman said. “The stops have been cordial, engaging, and thoughtful. I look forward to continuing this tour and hearing from everyone.”
“I’m pleased that Pennsylvanians are taking the time to let us know their thoughts on the topic of legalizing adult-use marijuana,” Wolf said. “It’s my hope that this level of interaction becomes the norm on issues important to Pennsylvanians. It’s how we can best develop policy and programs — by listening to everyone’s perspectives.”
