Sciota, Pennsylvania
It seems like sleep deprivation is becoming more common these days, and the statistics support this. According to the Centers for Disease Control and Prevention (CDC), nearly 70% of American adults report getting less than the recommended seven hours of sleep at least one night in the past month. Even more concerning, over 25% of people aren’t reaching that seven-hour mark for more than half the month. In fact, more than 10% of adults report getting less than seven hours of sleep every night. As early as 2015, the CDC declared insufficient sleep a public health problem, and by 2022, this issue remained unchanged.
While it’s normal for life to occasionally disrupt your sleep, consistent sleep deprivation may indicate the need for a lifestyle change or screening for an underlying health condition. So, what kinds of changes can help improve your sleep, and what health issues might be keeping you from a restful night?
Establishing a Sleep Routine
Humans, like plants, have a circadian rhythm that dictates when the body feels awake or sleepy. This internal clock helps regulate the release of hormones that control wakefulness and sleep. Researchers have studied circadian rhythms extensively, so much so that the 2017 Nobel Prize in Physiology and Medicine was awarded for this research.
One of the best ways to get consistent sleep is by establishing a regular sleep-wake schedule. Going to bed and waking up at the same time each day (even on weekends) helps regulate the body’s circadian rhythm. Aim for seven to eight hours of sleep each night, as this helps ensure your brain releases the right hormones to make sleep and wakefulness easier.
While sticking to a sleep schedule is crucial, it’s also important to avoid the temptation to stay up late or sleep in excessively on weekends. Your body will adjust over time, and the benefits of consistency will outweigh any occasional late nights.
Circadian rhythms can also be impacted by light, especially blue light emitted by electronics. For better sleep, try to avoid screens for at least 30 minutes before bedtime, and make sure your room is as dark as possible.
Training the Brain for Better Sleep
The brain tends to associate certain activities with specific places. Therefore, it’s important not to associate your bed with activities like working, watching TV, or scrolling through your phone. Doing so can interfere with your brain’s ability to recognize the bed as a place for sleep. If you’re in bed, try to avoid any stimulating activities, including electronics, reading, or watching TV.
Training the Body for Rest
Regular physical exercise promotes better sleep. Even light exercise can be beneficial for a good night’s rest. However, high-intensity workouts right before bed should be avoided as they can increase the production of chemicals that make falling asleep more difficult.
Eating and Drinking for Better Sleep
Certain substances, like caffeine and alcohol, can interfere with sleep quality. Caffeine, known for promoting wakefulness, should be avoided in the hours leading up to bedtime. Likewise, alcohol can disrupt sleep patterns and make it harder to stay asleep. Additionally, eating large meals right before bed can cause discomfort and disrupt your sleep, as your body remains focused on digestion.
Winding Down for the Night
A winding-down routine helps prepare both your body and brain for sleep. This can include relaxing activities like reading in low light (but not in bed), doing light stretches, or taking a warm shower.
Checking for Health Conditions
If you’re getting a full eight hours of sleep but still wake up feeling tired, or if you experience frequent disruptions in your sleep, a health condition could be the cause. One of the most common conditions affecting sleep is sleep apnea. “Apnea” means “no breath,” and it refers to a condition in which breathing stops temporarily during sleep due to an obstruction in the airway. The most common type, obstructive sleep apnea, occurs when the muscles in the throat relax and block airflow into the lungs.
Sleep apnea can be diagnosed through a sleep study or a consultation with a healthcare provider. Treatment options include lifestyle changes, surgery, the use of a Continuous Positive Airway Pressure (CPAP) machine, or an oral appliance created by a dentist.
Getting Better Sleep
Sleep deprivation is a widespread issue, but it doesn’t have to be permanent. Making simple behavioral changes and addressing health conditions like sleep apnea can go a long way toward ensuring you get the rest you need.
If you suspect you might have sleep apnea or simply want to explore ways to improve your sleep, consider scheduling a consultation with Chestnuthill Dental at (570) 402-4001. We’re here to help you sleep better and feel better.
