Learn about the science of sleep and strategies to enhance your nightly rest.
When it comes to sleep, many of us struggle—whether it’s tossing and turning, difficulty falling asleep, or waking up multiple times during the night. Counting sheep can only do so much.
March is National Sleep Awareness Month, providing an excellent opportunity to reflect on our sleep habits and explore ways to improve the quality and quantity of our nightly rest.
Quality sleep is essential for our overall health and well-being. It plays a vital role in maintaining cognitive functions, emotional balance, and physical health. Despite its importance, many individuals do not get enough restorative sleep, leading to various health issues.
In this article, we will delve into the science of sleep, common sleep problems, the effects of sleep deficiency, and practical strategies to enhance your sleep quality. By understanding these aspects, you can take proactive steps toward achieving more restful and rejuvenating sleep.
Understanding Sleep
Sleep is a complex and dynamic biological process that still isn’t fully understood. Multiple parts of the brain are involved in producing hormones and chemicals that regulate rest and wakefulness. There are four main stages of the sleep cycle, categorized into REM (rapid eye movement) and non-REM sleep. The first three stages are non-REM sleep, during which the brain and body slow down, and muscles relax. Stage three, known as deep sleep, is when the body repairs itself, building tissue, muscle, and bone. The fourth stage is REM sleep, which allows the brain to process information, dream, and store memories.
sleepfoundation.org
Each sleep cycle lasts about 90 minutes, repeating four or five times per night. Traditionally, eight hours of sleep was considered optimal for healthy adults, but experts now recognize a range of six to eight hours as sufficient. As bodies grow and develop, teens, children, and infants require more sleep, with some newborns needing up to 17 hours a day. Observations indicate that older adults may need more sleep due to less efficient sleep patterns and health issues that interrupt rest.
Common Sleep Problems
Physical, emotional, and mental health are deeply intertwined with sleep quality. Common sleep disorders include:
Insomnia: Difficulty falling or staying asleep, the most prevalent sleep disorder.
Obstructive Sleep Apnea: A condition where breathing repeatedly stops and starts during sleep.
Restless Leg Syndrome: An uncontrollable urge to move the legs, typically in the evenings.
Other health conditions, such as chronic pain, menopause, enlarged prostate, respiratory ailments like asthma, uncontrolled heart failure, diabetes, and other chronic illnesses, can also negatively impact sleep patterns.
Effects of Sleep Deficiency
Sleep deficiency encompasses not sleeping enough, not sleeping well, sleeping at the wrong time of day (such as with narcolepsy), or having a sleep disorder that causes poor-quality sleep. Reports indicate that about one-third of Americans do not get sufficient sleep daily. The National Institutes of Health states that an estimated 50 to 70 million Americans have chronic, or ongoing, sleep disorders.
Lack of sleep contributes to mood disorders, decreased focus and concentration, loss of productivity, injuries, and even an increased risk of death. Sleep deprivation can also lead to weight gain, as individuals may crave calorie-rich foods and opt for unhealthy comfort foods when overtired. Chronic sleep deficiency is linked to long-term health problems, including depression, high blood pressure, diabetes, kidney disease, heart disease, and stroke. It is a myth that people can cope well with little sleep for extended periods without negative effects.
How to Improve Your Sleep
Modern lifestyles, characterized by busyness and stress, often disrupt sleep. Evening screen time and social media usage can interfere with circadian rhythms—the body’s internal clock—especially when sleep and wake times vary. Many people inadvertently develop poor sleep habits, but improvements can be achieved through lifestyle adjustments:
Maintain a Consistent Sleep Schedule
Go to bed and wake up at the same time daily, limiting weekend variations to about an hour.
Create a Pre-Bedtime Routine
Dedicate the hour before bed to quiet activities. Avoid bright screens, loud music, and intense exercise late in the day.
Watch Your Nighttime Diet
Avoid large or heavy meals within a few hours of bedtime. A light snack is acceptable, but avoid overindulgence.
Limit Alcohol Consumption Before Bed
While alcohol may induce drowsiness, it disrupts overall sleep architecture.
Be Cautious with Nicotine and Caffeine
Both are stimulants that can impair sleep quality. Individual sensitivity varies, so monitor personal responses, especially later in the day.
Stay Physically Activity
Regular exercise, preferably outdoors, promotes better sleep and overall health.
When to Seek Medical Help for Sleep Issues
If you consistently experience sleep disruptions, it is advisable to make an appointment with your healthcare provider for a comprehensive assessment to determine the root cause of your sleep problems.
Insomnia is the most common sleep disorder, often caused by lifestyle factors, particularly stress and anxiety. Improving sleep hygiene (as outlined above) and learning stress-reduction techniques can help. Referral to a behavioral health specialist may be necessary if mental health conditions are interfering with sleep.
While medications are sometimes prescribed for insomnia, they do not address the underlying structure of sleep and primarily induce drowsiness. Over-the-counter medications like Benadryl® (diphenhydramine) are discouraged due to potential links to dementia. Research indicates that, on average, sleep aids provide only about 20 minutes of extra sleep per night, and potential side effects must be considered. It is essential to inform your medical provider about all prescriptions and medications you are taking to ensure they are not contributing to sleep issues.
If an underlying health condition such as sleep apnea is identified, a referral to a sleep specialist may be necessary. Weight loss often helps correct obstructive sleep apnea. Most sleep disorders are treatable, and addressing them can lead to improved well-being.
Most sleep disorders are treatable. At think, we aim to help you achieve restful sleep and enhance your quality of life.
Prioritize Sleep for a Healthier Life
Achieving restful sleep is not just a nightly routine; it’s a cornerstone of a healthy, fulfilling life. By understanding the intricacies of sleep and implementing effective strategies, you can transform your nights and, consequently, your days. Embrace the journey toward better sleep, and remember that seeking professional guidance is a proactive step toward overall well-being. At think, we’re here to support you in achieving the restorative sleep you deserve.
READY FOR BETTER SLEEP? CONSIDER THINK YOUR GO-TO FOR ALL OF YOUR MEDICAL NEEDS.
Think is dedicated to keeping you healthy through preventative care and treatment for a wide range of medical conditions. From sleep issues to persistent back pain, our physicians, advanced practice providers and specialists are committed to you and your family’s lifelong health and well-being.
Our walk-in clinic treats anyone, even those who are not a think patient or do not have a primary care provider currently. To learn more about our comprehensive healthcare services, visit our Services page online and choose your own think medical professionals by visiting our Meet Your Doctor page. We help you stay healthy. Visit our self-scheduling page or give us a call at 402.506.9000.