A Quick Guide to Sleeping Better

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According to the National Sleep Foundation, the average adult needs about 7 to 9 hours of sleep at night in order to function and feel good throughout the day. Admit it, there's some night's you don't even get close to that. It happens to all of us but there are health issues that can arise from continually not sleeping. 

Less Sleep, More Health Issues

Sleep is arguably more critical than a healthy diet and exercise. Of course not eating right and limited exercise can affect how well you sleep but making an effort to get a good night's sleep every night can pay off. 

Many studies have shown people who don’t get enough sleep are more likely to have bigger appetites due to the fact that their leptin levels (leptin is an appetite-regulating hormone) fall, promoting appetite increase.

Sleep Quick Facts

  • We naturally feel tired at two different times of the day: about 2:00 AM and 2:00 PM.
  • 90 million Americans suffer from snoring disrupting their sleep
  • Exposure to noise at night can suppress immune function even if the sleeper doesn't wake. Unfamiliar noise and noise during the first and last 2 hours of sleep has the greatest disruptive effect on the sleep cycle
  • Fatigue or lack of sleep is estimated to be a major factor in 1 in 6 car accidents
  • It shouldn't take more than 5 minutes to fall asleep. If it does, it’s an indicator you’re sleep deprived

Not Sleeping? 

If you continue to not sleep well, it can cause health problems in the long term. Some of these issues often are: 

  • Increased risk of heart disease
  • Increase stroke risk
  • Weight gain
  • Increased cancer risk
  • Increase diabetes risk
  • Loss of concentration and memory
  • Premature aging

Lack of Sleep or Sleep Disorder?

Many people wonder how to tell if feeling tired is a sign of a bigger health issue or related to simply lack of sleep. Generally, if you're sleeping a solid 7-9 hours per night and still feeling sluggish, that should raise a red flag. 

The key is to pay close attention to how your feeling. Weakness can be related thyroid issues, general daytime fogginess or sleepiness can be stress-related or a lingering infection. 

Talk to your doctor about your symptoms to rule out bigger sleep disorders like insomnia or sleep apnea. 

Common Sleep Disorder: Sleep Apnea

Sleep Apnea is a sleep disorder that is often linked to obesity. Over 18 million Americans have it. 

What is Sleep Apnea?

  • Breathing is briefly and repeatedly interrupted during sleep
  • “Apnea” a breathing pause that lasts 10 seconds
  • Make sleeping very hard and lowers blood oxygen levels
  • May lead to hypertension, heart disease, mood and memory problems
  • Increases risk of falling asleep while driving

Risk Factors for Sleep Apnea

  • Being overweight
  • Small upper airway
  • Smoking
  • Alcohol use
  • 40 years or older
  • Family history

Symptoms

  • Chronic snoring
  • Sleeplessness
  • Difficulty concentrating
  • Irritability
  • Sexual dysfunction
  • Learning and memory difficulties

Sleep Week: Tips for Better Sleep 

  • Stick to a sleep schedule
    • Set an alarm to go to bed and wake up
    • Wake up and go to bed at the same time each day
  • Limit technology 1-2 hours before bed
  • Cut caffeine by 2pm
  • Control what you eat and drink before bed
  • Have a relaxing bedtime routine
  • Keep your room dark
  • Design your bedroom to make your feel calm. 
    • The National Sleep Foundation has a great infographic to help with this.
  • Check your room temperature
  • Exercise but 4 hours before bedtime
  • Try deep breathing right before bed to calm your mind and alleviate stress
  • Keep your stress level low
  • Think twice about napping — 20 minutes or less otherwise your brain falls into a deep sleep which may hinder sleeping through the night later on.