Americans sleep less than their forefathers did 100 years ago.[i] The onset of technological advances (starting with the light bulb and up to smart-phones) have resulted in cultural changes that impact sleep patterns.
People stay up later: watching television, playing video games, texting, etc. In addition, Americans work the longest hours when compared to other industrialized countries [ii]. As a result, people will sacrifice sleep in order to participate in leisure activities.[iii]
One-third of Americans sleep less than 7 hours a night[iv] and approximately 74% experience some form of a sleep problem on a weekly basis.[v] “Sleep disorders involve any difficulties related to sleeping, including difficulty falling or staying asleep, falling asleep at inappropriate times, excessive total sleep time, or abnormal behaviors associated with sleep”.[vi]Certain medications can also disrupt sleep.
Sleep deprivation (a.k.a. not getting enough sleep) results in trouble concentrating[vii][viii], memory problems[ix][x], and slowed response time[xi]. In fact, driving “driving while drowsy” is as dangerous as driving while intoxicated[xii]. The National Highway Traffic Safety Administration (NHTSA) reports that “driving while drowsy” is a factor in an estimated car 56,000 crashes annually.[xiii] Prolonged sleep deprivation can result in hallucinations and delusions similar to psychosis. [xiv] Last, it negatively impacts chronic health conditions, such as depression, diabetes and obesity.[xv][xvi] [xvii]
According to the National Sleep Foundation, this is how much you should be sleeping: [xviii]
You should also talk to your primary care doctor about any sleep problems that you may be having. As noted above, certain medications can affect sleep, as well as certain medical conditions. For example, one symptom of depression is insomnia.
One-third of Americans sleep less than 7 hours a night[iv] and approximately 74% experience some form of a sleep problem on a weekly basis.[v] “Sleep disorders involve any difficulties related to sleeping, including difficulty falling or staying asleep, falling asleep at inappropriate times, excessive total sleep time, or abnormal behaviors associated with sleep”.[vi]Certain medications can also disrupt sleep.
Sleep deprivation (a.k.a. not getting enough sleep) results in trouble concentrating[vii][viii], memory problems[ix][x], and slowed response time[xi]. In fact, driving “driving while drowsy” is as dangerous as driving while intoxicated[xii]. The National Highway Traffic Safety Administration (NHTSA) reports that “driving while drowsy” is a factor in an estimated car 56,000 crashes annually.[xiii] Prolonged sleep deprivation can result in hallucinations and delusions similar to psychosis. [xiv] Last, it negatively impacts chronic health conditions, such as depression, diabetes and obesity.[xv][xvi] [xvii]
According to the National Sleep Foundation, this is how much you should be sleeping: [xviii]
- Adults: 7-9 hours
- Adolescents: 9-10 ½ hours
- School age children up to 11: 10-11 hours
- Preschoolers: 11-13 hours
- Toddlers: 12-14 hours
- Infants: 14-15 hours
- Newborns: 12-18 hours
- Keep a regular sleep schedule. This means going to bed and waking up at the same time everyday- including weekends.
- Avoid stimulating activities (e.g. vigorous exercise) within 2 hours of bedtime. Only use your bed for sex and sleep. Do not read or watch t.v.
- Exercise regularly. Done earlier in the day, promotes sleep.
- Check with your doctor about the side effects of any medications that you are on. Some medicines can cause daytime drowsiness or insomnia.
- Avoid caffeine, nicotine, and alcohol in the evening [xix] Alcohol will make you fall asleep quickly, but as your body process it, it results in a stimulant or a “wake-up affect”. [xx]
- Avoid going to be on a full or empty stomach. A light snack containing tryptophan and carbs will relax the brain and keep the stomach full to help you sleep more soundly. [xxi] For example: half a turkey or a peanut butter sandwich, a bowl of oatmeal, a banana or a cup of chamomile tea.
- Sleep in a dark, quiet, well ventilated space with a comfortable temperature. The ideal room temperature is 65 degrees.
- Avoid late-day or long naps. If you need to nap, do so early in the afternoon for no more than 20 minutes.
- Practice relaxation or meditation techniques before bed. Stress is often the result on being unable to fall asleep. Let go of your worries before you go to bed so that they do not keep you up all night.
You should also talk to your primary care doctor about any sleep problems that you may be having. As noted above, certain medications can affect sleep, as well as certain medical conditions. For example, one symptom of depression is insomnia.
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