Struggling with Sleep?
By Kate Textores, BS, PTA
Feel like sleep is more elusive than the Loch Ness Monster? Or that everyone is getting good sleep but you? You are not alone! Many adults and even teens aren’t getting the sleep that they need for a variety of reasons and the reasons are different for every person. Reasons that you might not be getting enough sleep can range from things like stress and anxiety to something more concrete like a partner’s snoring. Figuring out why you aren’t sleeping well is going to be helpful to determine what you can do to help yourself get some more Zzz’s.
According to the CDC, 1 in 3 adults are not getting enough sleep. When we dig deeper into the statistics of sleep, we can arrive at some pretty alarming conclusions.
For Example:
- Almost half of all Americans admit to feeling sleepy during the day and of that half, 32% admit to sleeping less than 7 hours per night.
- 32.6% of working adults admit to sleeping 6 or fewer hours per night.
- When breaking down which ethnic groups report getting less than 7 hours of sleep per night, the reports are as follows: Native Hawaiians/Pacific Islanders, 45.8% of black people, 40.4% of American Indians/Alaska Natives, 37.5% of Asians, 34.5% of Hispanics, and 33.4% of white people.
When discussing what good sleep means, there are several factors to consider including duration, deepness, consistency, and interruptions. All of these factors impact your nightly sleep but also can create difficulties with sleeping patterns and maintaining good sleep habits. Recommendations for adults aged 18-60 is to get between 7 and 9 hours of sleep per night, which is great if you are actually staying asleep for that long and sleeping deeply. For school-age children, the recommendation is between 9-11 hours of sleep per night. Ensuring that we get enough GOOD sleep is essential for keeping our physical bodies and our brains healthy. Poor sleep can lead to an increased risk of developing obesity, diabetes, high blood pressure, heart disease, stroke, and frequent mental distress. If you are already working with one of these conditions, proper sleep plays a huge role in managing these conditions as well.
Tips for better sleep overall:
Aim to go to bed and wake up at the same time daily, even on the weekends. This creates a routine that helps keep your circadian rhythms (the internal sleep regulation process) in good shape so that you can get consistent sleep every night.
Avoid drinking caffeine after 2-3 pm in the afternoon. Caffeine has a half-life of 5 hours, which means that half of the caffeine that you ingested is still circulating around your system even up to 10 hours after you’ve had that single cup of coffee.
Alcohol consumption can also have an impact on your quality of sleep. Consuming alcohol has been reported to decrease sleep quality by 32% on average for both men and women.
Cut the lights! The body produces the sleep hormone Melatonin based on the amount of light present, which is why using devices like phones and computers before bed decreases your ability to fall asleep quickly. Your brain registers the light from the devices (and any other bright lights) as daylight, which makes it not want to release melatonin.
Creating a calming nighttime routine before you go to sleep. This can include things like meditation and breathing exercises and taking a relaxing bath or shower.
Set your bedroom up for success! Make sure your mattress and pillows are at the right level of firm/soft for your preference and that the temperature of your room is optimized. Some studies have found that 70 degrees is an ideal temperature for most, but it’s a good idea to factor in location and season before selecting your preference.
Rule out a sleep disorder. Sometimes you can do your best but it might be an uphill battle if you are experiencing a sleeping disorder that is out of your control. Consult with your doctor to see if you are a candidate for sleep apnea or a circadian rhythm disorder that might also be affecting your ability to sleep!
Resources and Links:
https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics
https://www.healthline.com/nutrition/17-tips-to-sleep-better
https://centerforent.com/nine-things-that-can-prevent-you-from-getting-a-good-nights-sleep/
