When was the last time you had a really good night’s sleep? Sleep plays a significant role in a person’s day-to-day life and health. But, if you’re like me, sleep might be one aspect of health you sometimes forget to work on.
In 2018, one out of three Green County adults reported that they get less than 7 hours of sleep each night. The amount of sleep a person needs is different for everyone, but the recommended number of hours of sleep for adults is at least 7 hours. Lack of sleep can contribute to short-term and long-term consequences. If you’re having difficulty sleeping or you want to prevent sleep loss, you can work on practicing several sleep hygiene habits.
Many people have felt the immediate impacts of a lack of sleep — feeling tired, irritable, and maybe unable to concentrate well. But, losing sleep can lead to other issues as well. More immediate concerns can include gastrointestinal symptoms, headaches, joint pain, and high blood pressure. Insufficient sleep has also been linked to chronic diseases such as type 2 diabetes, cardiovascular disease, and depression.
There are steps you can take throughout the day and before bed to help you sleep more soundly. You’ve probably heard about all the physical and mental health benefits of exercise, but getting regular physical activity each day can help you fall asleep more easily. Getting bright light during the day helps strengthen your biological rhythms that promote alertness during the day and sleep at the end of your day. Try to spend 30 minutes outside in the sunlight during the day. Getting bright light in the morning is particularly helpful.
Creating a bedtime routine can help ensure you include all of your important sleep hygiene habits into your night. Everyone’s nighttime routine will look different, but a routine can consist of activities that help you unwind and relax from the day — taking a shower or bath, washing your face and brushing your teeth, sipping on herbal tea or water, reading, or maybe listening to a guided meditation. A few items to exclude from your nighttime routine are scrolling through social media, being in bright light, and drinking alcohol or caffeine.
The environment you sleep in can impact how well you’re sleeping. The CDC notes that removing screens (phones, TVs, and computers) from your bedroom can benefit a good night’s sleep. As mentioned above, it’s good to avoid screens before bed, and removing them from your bedroom can help remove the urge to use these items before bed. In addition, making your bedroom a relaxing and comfortable space — whatever that means to you, can help create a good environment for sleeping well. It’s also recommended to keep your room dark and at a cool temperature at night.
If you’re having sleep issues that aren’t being resolved with increased sleep hygiene, it may be time to get help. The CDC recommends to call your doctor if you spend 7-9 hours in bed, but: you consistently take 30 minutes or more to fall asleep, you consistently awaken several times during sleep or for long periods, you take frequent naps, and/or you often feel sleepy, especially at inappropriate times.
Research has shown that during sleep, your body is busy fighting off viruses, operating a waste removal system to clean the brain, looking for cancer cells and getting rid of them, repairing injured tissues, and forming vital memories that are essential for learning. Overall, sleep is essential for a person’s health and safety. Working on your sleep hygiene habits or reaching out for professional help if needed can improve your sleep and positively impact other areas of your life.
— Bridget Craker is the Public Health Educator for the Green County Public Health Department and can be reached at bcraker@greengountywi.org or 608-328-9509.
