Many adults may not be getting enough sleep.  The National Institutes of Health, the CDC, and the American Academy of Sleep Medicine recommend that adults get at least 7 hours of sleep per night.  According to surveys, approximately one third of Americans report not getting enough sleep.  Chronic lack of sleep can contribute to significant health problems.

How Insufficient Sleep Affects our Health

Lack of sleep on a regular basis can have serious health consequences.  Long-term sleep deprivation can negatively affect the immune system, increases the risk for chronic diseases, affects hormone production, and contributes to mental health issues including mood changes, depression, anxiety, and forgetfulness.  In addition, research shows that drivers who don’t get enough sleep are more likely to be involved in motor vehicle accidents.

What factors contribute to poor sleep?

The following factors may be contributing to a lack of sleep or poor quality sleep.

• Stress, worry, and anxiety – Stress and anxious thoughts can delay the onset of sleep.  This can become a continuous cycle.
• Pain – Affects quality and duration of sleep, causing people to awaken during the night.
• Health conditions – Respiratory conditions, heart disease, kidney disease, neurological disorders, thyroid disorders, and gastric reflux are some health conditions that can affect sleep patterns.
• Medications – Insomnia is a side effect of some medications including some taken for allergies, high blood pressure, heart disease, diabetes, depression, and cancer.  Talk to your physician if you suspect your medications are causing sleeplessness.
• Untreated sleep disorders – May include sleep apnea, narcolepsy, and restless leg syndrome.
• Foods and beverages – Alcohol, caffeine, acidic foods, spicy foods, and foods high in sugar and saturated fat can cause sleep problems.

Tips for a Better Quality Sleep

The following tips may help you enjoy better quality sleep.

• Set a regular bedtime and awaken at the same time each morning.
• Limit daytime naps and avoid napping in the late afternoon.
• Develop a relaxing bedtime routine.  This may include a warm bath, listening to calm music, reading, or meditation.
• Turn off the TV and electronic devices well before bedtime.
• Create a cool and comfortable bedroom environment.
• Eliminate caffeine and alcohol close to bedtime.
• Finish eating 2-3 hours before bedtime.  This helps eliminate digestive problems that can interfere with sleep.
• Get regular exercise during the day.  Exercise can help relieve stress.

RMD Primary Care

Our physicians offer a variety of health services to support your wellbeing.  They are Board Certified in Internal Medicine and Family Medicine.  Contact our office to schedule an appointment.