America has a [sleep] problem.
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America has “99 problems” and sleep is definitely 1. The National Sleep Foundation recommends that adults between the ages of 18 – 64 should sleep for 7 – 9 hours per night for optimal health and well-being. Well, according to the Centers for Disease Control and Prevention, 1 in 3 people, or 33% of people, are not getting enough sleep per night. This is significant because multiple studies show that people who don’t get enough sleep (and those who sleep more than 9 hours per night) are at increased risk of death.
Also, quantity isn’t everything. Quality of sleep matters as well, such as the amount of time it takes a person to fall asleep, the number of times one wakes throughout the night, and if you feel rested upon waking from sleep. Getting high quality sleep and the necessary number of hours is key.
What are the benefits of adequate sleep?
1. Improved brain function: Adequate sleep enhances brain function, including improved memory, concentration, and decision-making abilities.
2. Emotional well-being: Sufficient sleep contributes to better emotional regulation, reducing the risk of mood disorders, such as depression and anxiety, and enhancing overall mental health.
3. Physical health: Quality sleep supports your immune system which helps you fight off infection and prevent cancers, aids in body tissue repair, and helps you maintain a healthy cardiovascular system, reducing the risk of chronic illnesses.
4. Metabolic regulation: Proper sleep helps regulate hormone levels, promoting healthy metabolism and reducing the risk of obesity and related metabolic disorders, such as diabetes.
5. Longevity: Consistent, quality sleep is associated with increased longevity and a reduced risk of early death.
Besides recording the number of hours of sleep, how can I tell if I’m not getting enough sleep per night?
Listen to your body. Our bodies often give us clues when they are not getting what they need.
1. Daytime sleepiness and fatigue: If you persistently feel drowsy during the day and the urge to nap mid-day, this is a clear indicator that you are not getting enough sleep.
2. Dependence on coffee: Both having to start your day with coffee and consuming multiple cups of coffee throughout the day to remain awake may also suggest a sleep deficit.
I have trouble sleeping at night, what should I do?
Insomnia can be caused by a number of factors, some that require simple changes to our habits before bed and others, such as sleep apnea, that may require a breathing machine. For those who have trouble falling asleep and do not snore at night or experience involuntary movements in their legs during the night, you can try the following strategies to prepare your body for sleep:
Maintain a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
Create a comfortable sleep environment: Keep your bedroom cool, quiet, and dark to facilitate a restful sleep environment.
Limit exposure to screens before bedtime: Minimize screen time from electronic devices such as smartphones, tablets, and computers before going to bed to reduce the disruptive effects of blue light on sleep.
Engage in regular physical activity: Incorporate regular exercise into your routine, but avoid vigorous exercise close to bedtime.
Practice relaxation techniques: Implement relaxation strategies such as deep breathing, meditation, or gentle yoga to help reduce stress and promote better sleep.
Note: This information is for education purposes only and should not be considered medical advice. See your doctor or healthcare provider for personalized advice and recommendations to treat your insomnia or other sleep conditions
