Sleep Deprivation
Did you know?
More than 25% of the U.S. population report occasionally not getting enough sleep, while nearly 10% experience chronic insomnia.
Source: Centers for Disease Control and Prevention
While we often consider sleep to be a passive activity, sufficient sleep is increasingly being recognized as an essential aspect of health promotion and chronic disease prevention in the public health community.
Insufficient sleep is associated with the onset of a number of chronic diseases and conditions--like diabetes, cardiovascular disease, obesity, and depression--and serves as a key component in their management and outcome.
Sleep deprivation has also been blamed for vehicle- and machinery-related accidents, causing substantial injury and disability each year. In essence, drowsy driving can be as dangerous and preventable as driving while intoxicated.
So, how many hours of sleep does each person need? According to experts, there is no magic number.
Not only do different age groups need different amounts of sleep, but sleep needs are also individual. Just like any other characteristics you're born with, the amount of sleep you need to function best may be different for you than for someone who is of the same age and gender. While you may be at your absolute best after sleeping seven hours a night, someone else may clearly need nine hours to lead a happy and productive life.
Below are a few tips that can help you achieve sleep and the benefits it provides.
• Maintain a regular bed and wake time schedule.
• Establish a regular, relaxing bedtime routine, such as soaking in a hot bath or hot tub, and then reading a book or listening to soothing music.
• Create a sleep-conducive environment that is dark, quiet and comfortable.
• Sleep on a comfortable mattress and pillows.
• Finish eating at least two to three hours before your regular bedtime.
• Exercise regularly, completing your workout at least a few hours before bedtime.
• Avoid caffeine (e.g., coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
• Avoid nicotine (e.g., cigarettes, tobacco products). When used close to bedtime, it can lead to poor sleep.
• Avoid alcohol close to bedtime.
(NOTE: These tips are intended for typical adults, but not necessarily for children or persons experiencing medical problems. If you have difficulty sleeping, try logging your concerns in a sleep diary and speaking with your doctor.)
