Sleep is as critical to your health as food and exercise. During sleep, our brains work to consolidate memories, regenerate cells, and regulate hormones functions throughout the body. Insufficient sleep has been linked to insulin resistance, obesity, and high blood pressure. Without sufficient sleep, a person can feel physically and emotionally drained. This can negatively affect the health and development of children and adolescents, interpersonal relationships, or the ability to complete everyday tasks. Trouble sleeping three times a week or more over a few months is considered chronic insomnia.
The amount of sleep required differs by individual and age, but the guidelines from the National Sleep Foundation include:
What can cause insomnia or interrupted sleep? There are many causes, but some issues include allergies, asthma, sleep apnea, acid reflux, arthritis, back pain, or anxiety. Approximately 30% of adult Americans do not sleep well or long enough.
What can you do to get ample rest?
- Maintain the same sleep schedule, bedtime and rising, even on weekends
- Sit less and exercise during the day
- Make sure that your sleeping area is cool, dark, and quiet
- Avoid large meals, caffeine, and alcohol before bedtime
- Put away electronics – phones, tv, tablets, 30 minutes before bedtime
Good night. Sleep tight!
References
- 5 Facts About Sleep and Exercise – National Sleep Foundation. Sleepfoundation.org. (2020). Retrieved 2 May 2020, from https://www.sleepfoundation.org/articles/5-facts-about-sleep-and-exercise.
- CDC – Sleep Hygiene Tips – Sleep and Sleep Disorders. Cdc.gov. (2020). Retrieved 2 May 2020, from https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html.
- How Much Sleep Do We Really Need? – National Sleep Foundation. Sleepfoundation.org. (2020). Retrieved 2 May 2020, from https://www.sleepfoundation.org/articles/how-much-sleep-do-we-really-need.
- Sleep Health | Healthy People 2020. Healthypeople.gov. (2020). Retrieved 2 May 2020, from https://www.healthypeople.gov/2020/topics-objectives/topic/sleep-health.
- Why Do We Need Sleep? – National Sleep Foundation. Sleepfoundation.org. (2020). Retrieved 2 May 2020, from https://www.sleepfoundation.org/articles/why-do-we-need-sleep.