Imagine the feeling you get when you finally get the kids to bed, the kitchen is clean, and it’s late but your favorite show is on. You may be tempted to watch that late night talk show, giving your mind a break from the long day at work or from taking care of your adult/parental responsibilities.  It can be tempting to trade sleep for a few hours of binging on your favorite TV show but consider the hidden cost of a lack of precious sleep.

Healthy adults need between 7-8 hours of sleep each night. A recent survey conducted annually found that Americans are now averaging less than one in five Americans sleeps less than six hours per night.  75% of us have difficulty sleeping at least a few nights per week.  Sleeping provides a time of recovery for our cells and tissues from the wear and tear of everyday life.  In fact, muscle growth and protein synthesis occur almost exclusively during sleep. 

Sleep deprivation increases your risk for disease, including diabetes, obesity, and heart disease.  Chronic sleep deprivation may cause us to gain weight by altering hormones that affect our appetite, signals that affect our metabolism, and altering factors that affect our stress response.  Also, serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.  Additionally, sleep disorders affect our immune system, which governs processes that range from allergies and fighting the common cold to finding and eliminating cancer cells.

It also affects our mood, resulting in irritability, impatience, difficulty concentrating, and moodiness.  Chronic insomnia may increase the risk of developing a mood disorder, such as anxiety or depression.

Sleep deprivation not only affects our mood, but it affects our judgment as well.  The tendency to fall asleep during the day is increased with poor night sleep.  This can lead to dangerous driving on the road.  Just one sleepless night can impair driving performance as much as a blood-alcohol level of 0.1, beyond the legal limit to drive.  Drowsy driving causes 1 million crashes, 500,000 injuries, and 8,000 deaths each year in the US. A lack of sleep over a period of time is associated with a shorter lifespan.

Most adults need between 7.5 and 8.5 hours of sleep per 24 hours to function properly. Aside from staying up too late by choice, many people suffer from sleep disorders such as sleep apnea, restless leg syndrome, or insomnia. Some medications may impair our ability to get a good nights’ sleep as well as poor sleep hygiene.

Achieving better sleep actually comes with practice; small changes can make a big difference!  The following sleep guidelines can be very helpful:

Create a routine of going to bed and waking up at the same time each day.

Check for underlying causes –perhaps changing the time you take your medication can make a difference in the amount of sleep you get. 

Practice good sleep hygiene – block as much noise and light, especially electronic devices, as possible.  If you haven’t fallen asleep within 20 minutes, get out of bed and read.

Nap during the day if needed. If you nap, try to plan it between 2pm-5pm when the adrenals naturally recharge. Taking a nap too late in the day may affect your ability to fall asleep at night.

Exercise earlier in the day since exercise is stimulating. Ideally, you should finish your aerobic exercises at least 3 hours before bedtime.

Watch your diet – Do not consume caffeine-rich foods or drinks within 6 hours of bedtime; this includes chocolate, soda, coffee, and tea.  Also, limit alcohol intake for at least 2 hours before bedtime.  This will also decrease the need to urinate in the middle of the night.

Know when to seek treatment – if you suspect that you have a sleep disorder, please see a doctor and tell them about any history of sleep disorders, snoring, sleepiness during the day and any instances of breathing pauses during sleep. Waking up with a headache on a regular basis can also be a sign of a sleep disorder.

• Exercise regularly, 30 minutes most days.
• Stress Reduction: Incorporate yoga, meditation, and soothing music into your daily routine.
• Sleep Environment: Invest in blackout curtains for your sleeping area. Create a calming bedroom environment. Choose soothing colors for the décor. Keep TVs and tablets out of your sleep space. 
• Maintain a Healthy Diet: reduce or avoid caffeine. A good cut off time for coffee-lovers is 12 PM. Avoid processed foods, MSG/DSG and eat a whole foods diet.
• Some key nutrients important to sleep include vitamin D, magnesium, calcium, and B vitamins.
• Turn off all electronics 1-2 hours before bed. Switch your phone into airplane mode while you sleep. Unplug wifi routers at night.
• Herbal teas in the evening: passionflower, lemon balm and/or chamomile are all good options, taken in the evening.