A common saying, “I’ll sleep when I’m dead,” refers to the American way of moving at a mile-a-minute through life without prioritizing a good night’s rest. Evidence is showing that those who neglect this much-needed component of health and well-being significantly increase their risk for many health conditions and ultimately get to their grave faster.
The need for adequate sleep is a growing health concern for people of all ages. The current recommendation from the Centers for Disease Control and Prevention (CDC) is a minimum of 7 hours of sleep per night for adults. Quality is as important as quantity when it comes to sleep, meaning that disrupted or unrefreshing sleep is hazardous to our health even if it totals more than 7 hours a night.
Current data from the CDC indicate that more than one third of American adults average less than 7 hours of sleep per night. It is also estimated that about 75 percent of teens and 34 percent of children regularly get less than the daily recommended amount of sleep. Common reasons for insufficient sleep include stress, anxiety or other mental health disorders, sleep disorders, pain, physical health conditions, and just not prioritizing sleep and leaving enough time in our schedules to wind down properly and get a good night’s rest. Lack of sufficient sleep is not only detrimental to our own health as individuals but also to society as a whole, as the effects of insufficient sleep on the body are a contributing factor in many traffic collisions and workplace accidents.
Insufficient sleep, which may be defined as getting less than an average of 6 hours of sleep for adults or getting disrupted and unrefreshing sleep, is correlated with a significant increase in risk of many health disorders. Some of these include high blood pressure, cardiovascular disease, impaired memory and reasoning, depression, anxiety, and other mood disorders. Lack of sleep is also known to impair immune function, meaning it increases our chance of getting sick from anything else that comes around.
Inadequate sleep has a known correlation with an increased risk for obesity and metabolic disorders. A professor at DeBusk College of Osteopathic Medicine in Tennessee led a study that focused on the connection between sleep and metabolic function. The study revealed that hormones that play a direct role regulating body weight are produced at an abnormal ratio when sleep is disrupted. Two hormones, leptin and ghrelin, help to either inhibit or encourage the hunger drive. These hormones together help to maintain homeostasis with regard to metabolism, increasing hunger when energy is needed and decreasing hunger when energy is conserved. Shorter duration of sleep leads to an excess of ghrelin as well as decreased production in leptin, which results in increased hunger drive throughout the day. Current data from Johns Hopkins Medicine indicates that adults who get an average of less than 5 hours of sleep nighty have a 50 percent higher risk of obesity.
Although the function of sleep is not entirely understood there are many known facets to the picture of how sleep affects the mind and body. The DeBusk Medical College study reported that there is a well-studied link between sleep and development of the brain, which is why infants and children require up to 14 hours of sleep per night. There is also evidence to support a healing and restorative function of sleep in the body. Release of growth hormones occurs primarily during sleep as well as the production of cells required for healing and growth, such as protein, muscle, and other tissue.
A University of Rochester Medical Center study published in 2013 utilized brain imaging of live mice to examine the changes that take place during sleep. This study showed that there was a 60 percent increase in interstitial space within the brain during moments of natural sleep or anesthesia. A greater amount of fluid circulated through the central nervous system which cleansed the brain of neurotoxic waste products that accumulated during the awake state. This supports the concept that lack of sufficient sleep leads to buildup of harmful compounds that interfere with normal cognitive processes such as reasoning and memory. Sleep is not only a time for healing and development of cells and tissues, but also a time of cleansing within the body and brain.
Sleep Hygiene
The term “sleep hygiene” refers to evidence-based habits and choices that we can make to improve the quality and quantity of our sleep. Some tips include:
Be consistent. This means trying to go to sleep and wake up in the mornings at the same time every day, even on weekends. It may be helpful to set an alarm not only for waking up but also for bed-time. It may even be beneficial to have an alarm or notification for when it is time to wind down in the evening and disconnect from stressful activities and screens before bed.
Prioritize comfort. Try to keep your bedroom quiet, dark, and at a comfortable temperature. Black out shades may help with light. Noise canceling headphones or ear plugs may be helpful for some people who are not able to eliminate sounds from their home. Those solutions are not for everyone as some people find it difficult and uncomfortable to sleep while wearing those types of devices. A white noise machine (or even a white noise app on a tablet or phone) is another way to help cancel out some background sounds.
Disconnect. Turn off screens (including television) for an hour before bed. Turn off any notifications that are not absolutely necessary. Try to avoid anything stressful or confrontational for at least an hour before bed. This may include email, work-related tasks, social media, and news.
Unwind. Allow time to relax and destress before trying to go to sleep. Meditation or prayer may help to clear the mind and bring a sense of peace. It may also be helpful to keep a calendar or to-do list to jot things down so they can be addressed the next day rather than trying all night to remember them. Write a short note so you do not forget and then go back to it in the morning. Take some deep breaths, take a shower or bath, do some stretches, read a book, or do something that you find relaxing.
Prepare. Get your body ready for quality sleep. Try not to drink alcohol or eat a large meal within 2 hours of bedtime. Avoid caffeine in the late afternoon or evening, or possibly earlier if you are very sensitive to it.
Prioritize health. Staying healthy in general facilities good sleep. This includes regular exercise and healthy diet. The current CDC recommendation for exercise for adults is about 30 minutes 5 times a week. A healthy diet is comprised of plentiful in fruits, vegetables, whole grains, and lean proteins with diligence to limit or avoid sugar, artificial sweeteners, saturated fats, and processed foods.
Ask for help if needed. Some people struggle to get a good night’s sleep even when trying the tips listed above. In those cases, it is important to reach out to a health care provider. Untreated physical or mental health conditions can lead to disrupted sleep. Proper evaluation and treatment of other health-related factors may be necessary in order to achieve our best and most fulfilling state of rest.
Sleep is just one component of a healthy lifestyle, but it is as influential on our overall well-being as areas like exercise and diet. These components of health all influence each other, meaning that healthy sleep will help us in the other areas as well. This also means that insufficient sleep will negatively impact our ability to keep healthy habits in other areas of our lifestyle. Ultimately, evidence is showing that healthy sleep is necessary in order to achieve our best mental, physical, and emotional well-being, and with the risks involved in regularly shorting ourselves in this area may even be a matter of life and early death.
Sources:
https://www.ncbi.nlm.nih.gov/books/NBK482512/ Assessed and Endorsed by the MedReport Medical Review Board