Better Sleep For Better Health

How Much Sleep Do I Need?

The Centers for Disease Control and Prevention recommends that adults ages 18-60 years of age sleep for 7 or more hours each night. The recommendation for adults 61-64 years is 7-9 hours and for adults 65 years and older 7-8 hours is recommended. If you are sleeping for less than these recommended amounts, you are experiencing sleep insufficiency. While the amount of sleep you get each day is important, good sleep quality is also essential. If you are not feeling rested even after getting a good amount of sleep, are repeatedly waking up at night or are experiencing signs of a sleep disorder, you likely have poor sleep quality. Even if you are getting the recommended number of hours of sleep each night you may still be experiencing sleep insufficiency if you have poor sleep quality.

Some common sleep disorders are sleep apnea (snoring or gasping for air), restless leg syndrome (aches and pains in legs that is relieved by movement of the legs which can cause issues with getting to sleep), and insomnia (difficulty with getting to sleep and/or staying asleep). If you suspect a sleep disorder is interfering with your sleep then it would be a good idea to see a doctor for an accurate diagnosis and treatment options. 

Sleep and Chronic Disease

There is growing interest in the role of sleep health in the development and management of chronic diseases such as obesity, type 2 diabetes, cardiovascular disease and depression. Some research has shown that sleeping for less time can lead to metabolic changes that may be linked to obesity. Other research has revealed an association between short sleep duration and excess body weight in all age groups. This association is more pronounced in children. When children and adolescents do not get enough sleep, their brain development can be affected. The function of the hypothalamus, which regulates appetite and energy expenditure, may be negatively affected.

Insufficient sleep has been linked to an increased risk of developing type 2 diabetes. A shorter sleep duration and/or poorer sleep quality are predictors of higher hemoglobin A1c levels (which indicates higher blood glucose levels). People with sleep apnea have an increased risk for cardiovascular diseases such as stroke, coronary heart disease, and cardiac arrhythmias (irregular heartbeats). 

The relationship between depression and sleep is complex. Sleep disturbances are common symptoms of depression. However, recent research has shown that symptoms of depression may decrease once sleep apnea has been effectively treated. If you suspect you have sleep apnea, treating the apnea to ensure you get a higher quality and duration of sleep would be very important.

Chronic Sleep Insufficiency and Weight Gain

It is thought that chronic sleep insufficiency can lead to weight gain by increasing the amount of food people eat and/or by decreasing the amount of energy they burn. 

Sleep insufficiency may increase food intake by:

• Increasing hunger due to an alteration in the hormone levels that control hunger. People who get an insufficient amount of sleep may have higher levels of the appetite-stimulating hormone called ghrelin (which tells your brain that you are hungry) and lower levels of the satiety-inducing hormone leptin (which tells your body when you are full). This leads to an increase in hunger and appetite, especially for foods high in fat and carbohydrates, even when your body does not need more food. 
• Giving people more time to eat. People who sleep less may eat more than people who get a full night’s sleep simply because they are awake for more hours each day. A small study found that people who were deprived of sleep tended to snack more than when they had adequate sleep.
• Prompting people to choose less healthy diets. One study of Japanese workers showed that workers who slept fewer than six hours a night were more likely to eat out, have irregular meal patterns, and snack than those who slept more than six hours.

Sleep insufficiency could decrease energy expenditure by:

• Decreasing physical activity. People who don’t get enough sleep are more tired during the day, and as a result may not participate in as much physical activity/exercise. Some studies have found that people who sleep less tend to spend more time watching TV, spend less time playing organized sports, and spend less time being physically active than people who get enough sleep. 
• Lowering body temperature. In laboratory experiments, people who are sleep-deprived tend to have a decrease in their body temperatures, which may lead to decreased energy expenditure. 

Tips for Getting Better Sleep

Establishing better sleep habits can help you get more sleep and improve your sleep quality. Some good habits which can help improve your sleep health:

• Try to go to bed at about the same time each night and get up at about the same time each morning, even on the weekends.
• Wind down for at least 30 minutes before bedtime. Try light stretching, reading, meditation or other relaxing activities.
• Make sure your bedroom is quiet, dark, relaxing, and a comfortable temperature (not too hot or too cold). Some people find that calming sounds or music help them get to sleep.
• Wear comfortable clothing to bed.
• Keep electronic devices such as TVs, computers and smart phones out of the bedroom since these can stimulate the brain and make it harder to fall asleep.
• Avoid large meals, alcohol and caffeine later in the day.
• Exercise regularly. Exercise can help you fall asleep more easily.
• If you are having trouble sleeping, keep a sleep diary to help you identify trends that could be interfering with your sleep. Click here here for a sleep diary you can use.

Prioritizing sleep is essential for better overall health. In addition, developing good sleep habits have other benefits too such as:

• Boosting alertness at work or school
• Improving mood
• Increasing overall quality of life

So be sure to make sleep a priority in your life! If you are not getting the recommended amount of sleep, take some time to think about what changes you can make to increase the amount of sleep you get and improve your sleep quality.

Information compiled from:
https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
https://www.cdc.gov/sleep/about_sleep/chronic_disease.html
https://www.cdc.gov/sleep/about_sleep/key_disorders.html
https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/sleep-and-obesity/