Most Americans have some type of trouble with sleep. The Centers for Disease Control and Prevention reports that one in three American adults say they’re not getting enough sleep every day. And millions of Americans have chronic sleep disorders.
Sleep is the backbone of good health. It rejuvenates your body and is vital for many parts of well-being. Our emotions, immune system, stress levels and mental stability are all affected by the amount of sleep and quality of sleep we get.
Sleep is also the time our body heals itself. Did you know your cells, tissues and heart and blood vessels fix themselves while you sleep? Short-change yourself on sleep and your body pays a dangerous price. In fact, an ongoing lack of sleep is linked to many health problems, like:
diabetes
high blood pressure
obesity
heart disease
stroke
certain cancers
Why Do We Have Trouble Sleeping?
There are many potential causes of short or disrupted sleep. It’s worth it to explore why you may be having trouble sleeping.
Your sleep environment and habits can affect your ability to get enough sleep. What you consume, including medicines, food and drink, and when you have them can impact your sleep. Some other common causes of sleep disruptions include:
not making sleep a priority or getting to bed on time
using the bathroom at night
chronic pain
work obligations
too much light at night
sleep disorders or other medical conditions
Good Habits May Help
Your daily routines can mean the difference between sound sleep and a restless night. Even minor changes in how you plan your days, and especially how you spend your evenings, can help.
First, it’s important to think about your habits and what may be contributing to your problem. It’s likely that you’re experiencing common sleep disruptors. In many cases, you can get more sleep by making it a higher priority and changing some of your habits.
After you address any specific sleep disruptors you know you have, try these steps:
Make a sleep schedule. Get up at the same time each day. Try not to sleep in on weekends.
Create a calming bedtime ritual.
Set a bedtime and wakeup time that allows you to get 7 to 8 hours of sleep. And stick to it.
Limit exposure to bright light in the evenings. Put electronic gadgets away at least 30 minutes before bedtime.
Skip the caffeine after lunchtime.
Don’t have alcohol at night. Even a small amount can disrupt your sleep.
Is It Time to Talk to Your Doctor?
Sometimes sleep problems are caused by a more serious issue that you can’t fix on your own. If you can’t shake your sleep issues no matter what you try, you may need professional help.
Millions of Americans have a sleep disorder. These include sleep apnea, chronic insomnia, excessive sleepiness and narcolepsy. Some signs that you may have a sleep disorder include:
feeling tired during the day even though it seems like you get enough sleep
chronic, loud snoring
frequent trouble getting to sleep or staying asleep that lasts a few months or longer
anxiety and irritability
difficulty concentrating
trouble staying awake during the day
If you have any of these symptoms, talk to your Primary Care Provider. They can help you find out what sleep issue you have and what you can do about it. Treatment may include medications, cognitive therapy, lifestyle changes or medical intervention.
Sleep is critical to your health and ability to function. If you have signs of a sleep disorder, don’t ignore it. Get help.
Resources for TRS-Care and TRS-Active Care
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