Sleep is so important to our health, and according to the CDC, about 1/3 of Americans aren’t getting enough. Adults need between 7 and 9 hours of sleep nightly, and while you can try for an average, what we’ve actually seen in some studies is that some of the negative effects aren’t necessarily outweighed by making up for sleep debt at the end of the week.
So why is sleep so important?
- Adequate sleep supports a healthy immune system.
- It supports a healthy memory and sharp thinking
- It keeps stress hormones in check
- It helps stabilize our mood
- It supports a healthy weight
- It decreases inflammation
- It decreases our sensitivity to pain
- It helps our body repair and heal
So, what happens when we don’t get enough sleep?
- We can be more at risk for infections.
- We are more likely to have health problems like diabetes, hypertension and heart disease
- We are more likely to have mood symptoms
- We are more likely to overeat
- We are more likely to age faster
- We have decreased concentration and memory
So, what’s the first step? Committing to getting enough sleep. Set a bedtime and stick to it. It’s important to reduce blue light exposure about 1 hour before you want to go to bed, and ideally you’ll have a routine that relaxes your mind. You want to have a room that’s as dark as possible, and it’s best to have a cool environment.
Typically it’s not recommended to lie in bed for more than 20-30 minutes trying to sleep as this teaches your brain that bed is a place to try to sleep rather than to sleep. If you’re lying there trying to sleep, it’s best to get up and do something relaxing that doesn’t involve blue light and return to bed when you begin to feel yourself become very tired or nodding off.
There are many things that can interfere with sleep, including certain health conditions like sleep apnea. If you are truly having trouble with sleep, see your physician.