Dragging yourself through a long workday after a sleepless night is no one’s idea of fun. So how can you improve your sleep and wake up refreshed? Dr. Schreiber shares insights into why you might be struggling to sleep and how to start sleeping better—tonight.
While the exact science behind how sleep restores the body and mind remains a mystery, we do know it’s essential for optimal functioning. A 2013 Gallup poll found that 40% of American adults sleep six hours or less per night. Similarly, the 2014 Sleep in America Poll revealed that 58% of teens get seven hours or less.
The CDC has declared sleep deprivation a public health epidemic, linking it to numerous health issues. The National Sleep Foundation confirms that most Americans are not getting enough rest.
Many people underestimate the impact of sleep habits on overall health. When you’re sleep-deprived, your body’s efficiency drops. Over time, this can lead to chronic illnesses. Without proper rest, the brain can’t recharge or form new neural connections, leading to physical and mental breakdown.
Early signs of sleep deprivation include constant yawning and sluggishness. As it worsens, it affects concentration, memory, and emotional stability. Severe deprivation can even lead to hallucinations, impulsivity, depression, paranoia, and suicidal thoughts.
Your body may try to compensate with microsleep—brief moments of sleep that occur without your awareness. This is especially dangerous when driving or operating machinery. Studies have shown a strong link between sleep deprivation and increased accident risk.
Sleep is also vital for a strong immune system. Without enough rest, your body can’t produce the immune cells needed to fight off illness, making you more susceptible to infections and worsening existing conditions.
Lack of sleep can lead to weight gain, which increases the risk of diabetes, heart disease, and high blood pressure. The amount of sleep needed varies, but most people require seven to nine hours of quality, uninterrupted sleep.
The National Sleep Foundation offers age-based sleep recommendations. To improve sleep quality, avoid electronics before bed. The light and electromagnetic radiation from devices can disrupt melatonin production. Turn off all electronics, including Wi-Fi, and keep them at least three feet away from your body.
Avoid watching TV an hour before bed and sleep in complete darkness to support melatonin production. Establish a consistent bedtime to regulate your circadian rhythm. Regular exercise can also enhance sleep quality, but avoid working out right before bed.
Limit caffeine intake, as its effects can last six to eight hours. Also, avoid drinking too many fluids before bed to prevent nighttime bathroom trips.
There are many safe sleep supplements available, but consult a healthcare provider before using them, especially if you’re on medication. Melatonin, valerian root, passionflower, and skullcap can help calm the mind and promote sleep. 5-HTP and tryptophan support melatonin and serotonin production.
Combination supplements may offer the best results, but always use them under medical supervision. Sleep trackers can help monitor your progress.
Interestingly, humans are the only mammals that willingly delay sleep. High altitudes can disrupt sleep due to lower oxygen levels, though most people adjust within a few weeks.
Regular exercise promotes better sleep, but inconsistent or late-night workouts can hinder it. Divorced, widowed, and separated individuals report more insomnia. Many healthcare professionals lack time to discuss sleep issues with patients, even though most agree it’s a shared responsibility.
Prescription sleep aids are often misused. Caffeine, the world’s most popular drug, is found in coffee, tea, chocolate, and some medications.
While most adults need seven to nine hours of sleep, some function well on six, while others need ten. We naturally feel sleepy around 2:00 AM and 2:00 PM, which explains the post-lunch slump.
Sleep is as crucial as diet and exercise. Shift workers face higher risks of chronic illnesses. Newborns sleep 14–17 hours a day, and infants who learn to self-soothe sleep better through the night.
Snoring disrupts sleep for about 90 million American adults. Scientists still don’t know if animals dream like humans do. Melatonin may help you fall asleep faster and reduce nighttime awakenings.
According to a 2008 poll, 36% of Americans have driven while drowsy. Sleep deprivation lowers leptin levels, increasing appetite. Insomnia rates rise with age, often due to other health conditions.
Everyone struggles with sleep occasionally, but with these expert tips, you can finally enjoy restful nights and wake up ready to take on the day.
