Some animals, such as horses, only need 2 hours of sleep. If you’re reading this, chances are you are not a horse and require 7+ hours of sleep. Getting adequate sleep is one of the most important things you can do for your overall health and well-being. So, week 3 of our Wellness Challenge encourages you to Get More Sleep (7+ hours per night). You’ll successfully complete the challenge if you get over 7 hours of sleep for 5 of the next 7 days. At the end of the week, let us know how you did on our Facebook post.
Benefits of Proper Sleep
Sleep in humans has been extensively studied, and many important benefits have been found. The benefits of getting adequate sleep include but are not limited to; increased energy, improved mood, reduced blood pressure, a sharper brain, less weight gain, improved immune system, and steadier blood sugar. The side effects of getting inadequate sleep are precisely the opposite, including increased risk for depression, diabetes, heart disease, obesity, and high blood pressure.
How Much Sleep Do You Need?
According to the CDC, 1 in 3 adults don’t get enough sleep. Most adults need 7 to 9 hours of sleep per night, with adults over 65 generally needing 7 to 8 hours of sleep. However, the average American adult only sleeps 6.8 hours. Can you get too much sleep? Yes, oversleeping is a medical disorder known as hypersomnia. People that regularly sleep too much have many of the same issues as under-sleepers, such as increased risk of diabetes, obesity, depression, and heart disease. Talk to your doctor about possible reasons for oversleeping such as obstructive sleep apnea, depression, substance abuse, or some prescription medications.
What About Naps?
Naps are not a good replacement for a good night’s sleep. However, a quick 10 to 20-minute nap may increase your mood, alertness, and mental performance. Don’t nap after 3pm, as it can impair your ability to get to bed later that night. Learn more about Napping Dos and Don’ts from the Mayo Clinic.
Tips for Getting More Z’s
Limit screen time before bed – Try to avoid use of electronic devices such as phones and PCs an hour before bed. These devices emit blue light that sends a signal to your brain that it’s daytime. It can also be useful to wear blue light blocking safety glasses when you’re getting ready for bed as a signal to your mind that it’s time to wind down.
Limit noise and light in the bedroom – Some people are more sensitive than others, and the slightest bit of light or noise can jolt them from their slumber. If you’re one of these people, try to limit the light in your room by utilizing blackout curtains, wearing a sleep mask, and removing light-emitting devices from the bedroom. You can block noise by wearing earplugs at night, or by simply masking disruptive sounds with a fan or white noise machine.
Sleeping pills – If you have a hard time getting to sleep, some prescription or over the counter sleeping pills, or herbal sleep aids may be useful. Discuss any medication or supplementation changes with your physician.
Declutter your mind – Many people have an overactive mind that chews on problems and worries instead of sleeping. It may be useful to write down everything that’s stressing you out, or everything you need to do the next day. Then trust yourself that you’ll deal with all these issues tomorrow. You may also try meditating before bed to focus your attention and let your thoughts and worries fall by the wayside.
Upgrade your bed and pillow – Seeing as we spend 1/3 of our life sleeping, investing in a proper sleeping arrangement is hugely important. Experiment and find the bed and pillow combination that’s right for you. Even if a bed seems like it’s a bit expensive, it may be a worthwhile investment in the long run as it’s contributing to your health and productivity.
Consistent wake & sleep schedule – Our circadian rhythm craves consistency. Aim to go to bed and wake up at the same time every day. The weekends may make it tough to stick to your schedule, but try to get your hours as uniform as possible. You may find it useful to set an alarm that reminds you it’s time to get ready for bed.
Don’t eat before bed – Our natural circadian rhythm isn’t designed to digest food late at night. Insulin resistance is highest at night, so the calories you eat at night are more likely to be stored as fat. Sleep should be a time for repair, so if your body is busy digesting food, it won’t be able to repair and rest as effectively.
Use a sunrise/sunset lamp – Getting a sunrise/sunset alarm clock may help as a signal to get your circadian rhythm on track. Its sunset feature will gradually lower the light in the room at night to signal to your brain that it’s time to go to sleep. Its sunrise feature with gradually increasing light serves as a gentle way to wake up, without a loud alarm jolting you awake. A sound alarm of some kind will go off after a set amount of time, but optimally you’ll wake up at some point during the sunrise. There are several companies that make these, so do some research to see which one may work best for you.
Get off the night shift -Going against our body’s natural wake/sleep cycle can wreak havoc on your health. When the opportunity presents itself, find a way to switch to a day shift position. However, for many workers and in different industries, working a night shift is necessary. If this is the case for you, try to trick your mind into thinking it’s morning with exposure to bright, full-spectrum lights. Then, when you’re sleeping during the day, avoid sunlight by wearing a sleep mask and using blackout curtains in your room.
Most importantly, experiment and find out what works for you. Everyone is different and has an optimal sleep schedule to figure out. Test out different materials, firmness, and brands of mattress. Many mattresses you can buy offer trials from a month to a year to see if you like it. You can then get a refund on that mattress if it doesn’t work for you (some fees such as shipping or restocking may apply). Try experimenting by getting 7 hours, 8 hours, and 9 hours of sleep for a week and see which amount makes you feel the most energetic and alert. You can even look into changing your bedtime and waking time to see what’s optimal. You can utilize sleep tracking apps to track your progress. You may meet a lot of failure on the path to achieving optimal sleep, but it’ll be well worth it when you get your personal needs figured out.
