It’s easy to justify getting by on little or no sleep. The notion of rest as restoration is one that many people overlook the importance of (revenge bedtime procrastination is a real thing).
March is Sleep Awareness Month — and it’s as good a time as any to reflect on our sleep habits and how they might be impacting other areas of our lives.
According to data reported by the Centers for Disease Control and Prevention (CDC), adults between 18 and 60 should be getting seven or more hours of sleep per night. So, what happens when we don’t get a full seven hours of sleep — and why is it so important, anyway?
WHY GOOD SLEEP MATTERS
“Sleep is an essential regenerator for our body, mind, and soul,” said Dr. Hong Danh Ngo, a primary care provider at Eden Health. The regenerative hormones that are stimulated during the deep stages of sleep are only active for about an hour, so it’s essential we make full use of that since it drives the repair of every system in our body.”
“Sleep has an underrated and poorly understood impact on mental and physical health,” added Dr. Anish Mehta, Medical Director of Care Transformation at Eden Health. “Reduced sleep hours or poor sleep quality can be associated with worsening of underlying mental health issues, like depression or anxiety. Poor sleep quality can also indicate underlying medical issues, like obstructive sleep apnea or obesity. Poor sleep quality is also associated with hypertension and an increased risk of cardiovascular disease.”
EXPERT TIPS FOR GETTING BETTER SLEEP
Like maintaining an exercise routine, the key to getting better sleep is consistency. “Sleep hygiene starts with consistency,” said Mehta. “Go to sleep around the same time every night, and wake up around the same time every morning. Your body’s circadian rhythm will adjust to that schedule if you’re being consistent. The worst thing you can do is go to sleep at 1 A.M. a few nights a week and then try to sleep at 10 P.M. the rest of the week. Or, conversely, to wake up at 7 A.M. a few mornings a week and then sleep in until noon other days. The more consistent you are with your sleep schedule, the better your sleep quality will be.”
Since consistency is the key to better sleep, Dr. Ngo recommends aiming for consistency in other areas of your life as well. “Have a regular cadence to meals, bathroom breaks, and hydration.”
Since consistency is necessary, but not the only thing that can lead to a good night’s rest, here are some more pro tips for getting quality sleep, according to Eden experts:
- Implement work-life boundaries
- Prioritize stimulating activities a bit earlier in the day, so you’re not overstimulated before heading to sleep
- Not being too sedentary throughout the day
- Not napping (to allow your “sleepiness factor” to build up during the day is important for some)
- Wind down before bed
- No screen time for one hour before bed
WHEN TO SEE A PROVIDER ABOUT SLEEP
Sleep issues may be indicative of other health problems, and a primary care provider can help you get to the root cause.
Some signs you are suffering from issues that may be related to poor sleep include:
- Feeling excessively tired even after getting seven hours of sleep
- Irritability
- Anxiety
- Feeling “down”
- Trouble falling or staying asleep
- Difficulty performing daily activities
- Gasping or snoring while sleeping
According to Dr. Ngo, you should reach out to your provider any time you have concerns. “The conversation is worth it, considering the impact. Be particularly mindful of comments from your family or partner in regards to your sleep habits — they may reflect some potential issues even if said half-jokingly. It’s also helpful to chat with your biological family to see if there are any medical conditions that run in the family that could affect sleep.”
Want a collaborative care benefit that unifies primary care, mental health services, and healthcare navigation support? Your HR team can contact Eden Health today to request a demo and learn more about our direct-to-employer healthcare offering.
This blog is intended to be informational in nature. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.
If you have any questions or concerns, please talk to your Care Team or other healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or in any linked materials.
