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Sleep has a major impact on health. Not getting enough quality sleep is associated with increased risk for cardiovascular disease, type 2 diabetes, high blood pressure, and overweight and obesity. It may also contribute to depression, moodiness, memory problems, learning difficulties, and decreased alertness and reaction time that can lead to accidents and workplace injuries.
Most recent data suggest adults should aim for seven to eight hours of sleep a night, Unfortunately, more than a third of all adults report sleeping less than the recommended seven hours a night, and almost half say they often feel sleepy during the day.
Some people fall asleep right away, but taking 15 to 20 minutes to fall asleep is normal. If it takes you longer than this, you may want to look into why. Short-term insomnia (trouble falling or staying asleep for a few days or weeks) has many causes. Stress, anxiety, and trouble ‘shutting down’ your thoughts are common issues. You may have trouble sleeping if you’re uncomfortable or if there’s too much noise or light in the room, or you may not be getting into bed at the right time. Like most living things, humans have a circadian rhythm—natural biological changes that follow a 24-hour cycle and are tied to light and darkness. Your brain clock tells you when it’s time to sleep, If you get into bed at nine o’clock and your body is not ready to sleep until 11, you could lie awake for those two hours. A consistent bedtime can help reset and regulate your circadian rhythm.
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One hormone involved in circadian rhythm is Melatonin. Melatonin is released two to three hours before your body’s intended bedtime. It is produced by the brain in response to darkness. Exposure to light after sundown—especially the blue light given off by electronics with screens—suppresses the secretion of melatonin. Using unfiltered phones, tablets, and laptops in the two to three hours before bed could therefore contribute to trouble falling asleep.
Other things you do before bed can also be part of the problem. Caffeine is one culprit. It can take more than five hours to eliminate caffeine from your body, so drinking regular coffee, caffeinated tea, and cola in the second half of the day could impact sleep. Physical activity is another issue. While being physically active during the day is associated with better sleep, getting your heart rate up too close to bedtime can cause the release of adrenaline that may leave you feeling wakeful when you want to go to sleep. Don’t count on a nightcap to help you sleep. Alcohol might relax you and help you fall asleep, but it has been shown to significantly reduce sleep quality.
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chronic insomnia is defined as poor sleep three or more nights a week that lasts for more than three months and cannot be fully explained by another health problem. If you experience this type of long-term insomnia, seek medical help.
Sleep has a major impact on health. Not getting enough quality sleep is associated with increased risk for cardiovascular disease, type 2 diabetes, high blood pressure, and overweight and obesity. It may also contribute to depression, moodiness, memory problems, learning difficulties, and decreased alertness and reaction time that can lead to accidents and workplace injuries.
Unfortunately, more than a third of all adults report sleeping less than the recommended seven hours a night, and almost half say they often feel sleepy during the day.
Chronic insomnia is defined as poor sleep three or more nights a week that lasts for more than three months and cannot be fully explained by another health problem. If you experience this type of long-term insomnia, seek medical help.
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Staying Asleep. There are multiple disorders that can lead to sleep interruptions,
Some of them can be addressed by behavioral changes, and some should be treated by a health-care professional. If you find yourself consistently waking up in the night, get an assessment from your primary care physician or a sleep specialist.
Going more than once a night is called nocturia. Some possible causes include high fluid intake before bed (especially caffeinated beverages or alcohol), an enlarged prostate (in men), kidney problems, high blood sugar/uncontrolled diabetes, fluid retention (caused by edema, congestive heart failure, or a high sodium diet), or certain drugs (including diuretics and lithium). You could also have a condition that keeps your bladder from emptying fully.
What to Do. If you have trouble falling or staying asleep, or if daytime sleepiness has you questioning the quality of the sleep you’re getting, consider speaking to a health-care provider. If there is no medical reason for your sleep issues, addressing your “sleep hygiene” may help. Good sleep habits, like always going to bed at the same time, restricting caffeine intake to the morning and perhaps early afternoon, avoiding the blue light from electronics two to three hours before bedtime.
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The following are science-backed tips to help you fall asleep and stay asleep:
➧ Keep to a schedule. Find a good bedtime and wake time for your body and be consistent (even on weekends) to help regulate your circadian rhythm.
➧ Set the mood. Make sure your bedroom is quiet, dark, and at a comfortable temperature.
➧ Relax. Try to reduce sources of stress. Plan for time to unwind before bedtime. Practice deep breathing, read a book, do yoga, meditate, listen to calming music, or do anything else that relaxes you.
➧ Be sleepy. Go to bed when you feel sleepy. If you don’t fall asleep after 20 minutes, get out of bed and do a relaxing activity that doesn’t involve screens.
➧ Avoid confusion. Use your bed only for sleep or sexual activity.
➧ Don’t be blue. Avoid looking at bright screens two to three hours before bedtime. If you have to use electronics, consider wearing blue light blocking glasses or apply a setting or app designed to filter the light on your devices.
➧ Limit naps. Don’t nap more than one hour a day (science suggests the sweet spot is about 20 to 30 minutes).
➧ Watch what you eat and drink. Don’t go to bed hungry, but avoid caffeinated beverages, alcohol, and large meals before bed.
➧ Get moving. Regular physical activity may help you sleep better, but don’t be active too close to bedtime.
➧ Seek help. If these tips don’t help, or if you have chronic insomnia, need to use the bathroom more than once a night, snore and gasp in you sleep, or have another issue that routinely gets in the way of sleep, see a health-care provider for help.
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