Sleep, sleep, and more sleep! You probably hear about sleep frequently. It’s a common headline in the news and often a topic of conversation. A question I ask my family most mornings is, “How did you sleep?” Sleep is universal—we all need sleep and we’ve been sleeping since the beginning of time! Most individuals don’t get enough. According to the National Institute of Health, sleep deficiency is a public health issue and approximately one-third of adults in the U.S. sleep less than the recommended 7 hours nightly.
Lack of sleep can have short-term consequences such as forgetfulness and loss of focus, and it also plays on your emotions. Long-term consequences can include cardiovascular complications like high blood pressure, increased stress hormones, and decreased immune function, among a list of many other health concerns.
[1] Sleep is one of the hardest codes to crack; many scientists have studied it but no one has yet figured out the magical formula for good sleep or why some sleep well and others toss and turn.
Our brain and our bodies need sleep to rejuvenate our body. We go through multiple alternating sessions of NREM and REM sleep nightly. NREM sleep is non-rapid eye movement or quiet sleep. During NREM sleep, blood to the muscles is increased, energy is restored, tissue growth and repair occurs, and hormones are released for growth and development. REM sleep, or active sleep, is when your body is active and dreaming occurs. Your body becomes immobile breathing and heart rates are irregular.
Below are the CDC daily recommendations for getting enough sleep.
[2]
- Newborn (0–3 months): 14–17 hours
- Infant (4–12 months): 12–16 hours, including nap
- Toddler (1–2 years): 11–14 hours
- Preschool (3–5 years 10–13 hours
- School age (6–12 years): 9–12 hours
- Teenage (13–17 years): 8–10 hours
- Adult (18–60 years) 7 or more hours
- Adult (61–64 years): 7–9 hours
- Adults (65 years and older): 7–8 hours
Your daily routines and behaviors can impact your sleep. Sleep hygiene is a set off healthy habits that can help you sleep. So, if you have trouble sleeping try the American Academy of Sleep Medicine recommendations listed below.[3]
- Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
- Set a bedtime that is early enough for you to get at least 7–8 hours of sleep.
- Don’t go to bed unless you are sleepy.
- If you don’t fall asleep after 20 minutes, get out of bed. Go do a quiet activity without a lot of light exposure. It is especially important to not get on electronics.
- Establish a relaxing bedtime routine.
- Use your bed only for sleep and sex.
- Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
- Limit exposure to bright light in the evenings.
- Turn off electronic devices at least 30 minutes before bedtime.
- Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
- Exercise regularly and maintain a healthy diet.
- Avoid consuming caffeine in the afternoon or evening.
- Avoid consuming alcohol before bedtime.
- Reduce your fluid intake before bedtime.
If sleep is still difficult for you, talk with your medical provider. Sleep disorders such as sleep apnea, restless leg, narcolepsy, and insomnia could be affecting you. Keeping a diary if you aren’t sleeping well can help you better understand what’s going on too. Record your bedtime, wake time, naps, exercise, and caffeine intake. Sleep and feeling rested are needed to be successful and fully engaged in life. If you sleep well rejoice, because lots of your friends don’t!