Are You Getting Enough Sleep?

By MKR on December 24, 2024

By Kevin Robinson — Guest Blogger

For the most part, if an animal has a developed brain, it needs sleep. That sleep doesn't look the same for every animal, and scientists are still investigating sleep, but birds, mammals, reptiles, and fish all need sleep. During sleep, the body works to restore brain function and health, which is depleted during awake activity.

Unfortunately, the Centers for Disease Control and Prevention estimates that a third of adults do not get enough quality sleep. (https://www.nhlbi.nih.gov/health/sleep-deprivation)

What are the risks of poor sleep?

In adults, poor sleep can lead to obvious issues, such as falling asleep at work or in the car, inability to concentrate, and the inability to read other people's emotions. In children, poor sleep can manifest as hyperactivity, problems paying attention, or misbehavior.

Studies have shown that people who don't get enough sleep have higher risk of heart disease, high blood pressure, obesity, and stroke. For example, according to the National Institutes of Health, poor sleep or not enough sleep can increase your desire to eat fatty, sweet, or salty food, decrease your body's ability to respond to insulin, and lower your physical activity.

People who don't sleep enough also may be at increased risk of dementia and more likely to get colds and other infections and to fall and break bones.

Driving while sleepy can be as bad as driving while drunk, and the NIH reports that each year sleep deprivation causes upwards of 100,000 car wrecks and 1,500 deaths.

Each year in the US, we move our clocks forward or backward for Daylight Saving Time. This change creates a natural experiment, and studies have shown that this small, one-hour shift, is associated with increases in heart attacks, fatal car wrecks, stroke, mental health complaints, and digestive issues. (https://www.nm.org/healthbeat/healthy-tips/daylight-savings-time-your-health)

How much sleep is enough?

The table below shows the sleep recommendations from the American Academy of Sleep Medicine and the American Academy of Pediatrics. [https://www.nhlbi.nih.gov/health/sleep-deprivation/how-much-sleep]

Age	Recommended Amount of Sleep
Newborns 4 to 12 months	12 to 16 hours a day (including naps)
Children 1 to 2 years old	11 to 14 hours a day (including naps)
Children 3 to 5 years old	10 to 13 hours a day (including naps)
Children 6 to 12 years old	9 to 12 hours a day
Teens 13 to 18 years old	8 to 10 hours a day
Adults 18 years or older	7 to 8 hours a day

Steps toward better sleep

Adults can take several easy steps to improve their sleep. Experts call these steps "good sleep hygiene."

Establish a routine: Plan to get seven to nine hours of sleep each night. Go to bed and wake up at the same time every day, even on weekends.
Wind down: Use the hour or so before you go to bed to tell your body that it's nearly bedtime. Turn off the TV, get off the computer, and put down your phone. Avoid exercise and bright light during this time.
Watch what you eat or drink: Avoid caffeine, heavy meals, alcohol, and nicotine. If you are hungry have only a light snack.
Relax: take a bath or use mindfulness techniques to settle your mind and body.
Control your environment: keep your bedroom cool, dark, and quiet. Use earplugs and light-blocking curtains if that helps.

Getting help

Getting good sleep is no joke. If you feel sleepy or fall asleep during the day, don't wake feeling refreshed, or have difficulty falling asleep most nights, you should see your primary care provider. They can assess your sleep and recommend additional testing, such as a sleep study, to determine what's causing your sleep problems and how to treat it.

Concerned you might have a sleep disorder? Calculate your sleep score with the Epworth Sleepiness Scale to see if you might benefit from sleep treatment.