The Importance of Sleep and How to Improve It: Live Better with Medical Mutual
April 10, 2024 | Tags:
You’ve likely heard the saying, “There aren’t enough hours in the day.” So, some people borrow them from nighttime.
Sleep can take a backseat to busy schedules, but it’s important to understand the impact of sleep on our health. In this edition of “Live Better,” Medical Mutual’s Wellness experts dive into the science of sleep and provide practical tips for achieving restful nights.
Why Sleep is Important
Sleep is essential for our health and well-being. Sleep helps regulate cell metabolism and body weight. During sleep, energy from metabolic activity is devoted to the repair of bone and muscle tissues.
Sleep and Your Health
A lack of sleep does more than leave you feeling drowsy the next day; it puts you at a greater risk of developing chronic conditions.
Adults who average less than five hours of sleep per night are at greater risk for developing Type 2 diabetes. Additionally, poor sleep can lead to elevated blood pressure and impaired immune function. Chronic sleep issues are also associated with depression, anxiety and an increase in stress. Other effects of poor sleep include:
- Injury, including motor vehicle accidents.
- Weight gain. Too little sleep upsets the balance of hormones that help control appetite, energy metabolism and glucose processing.
How Much Sleep You Should Get Each Night
The recommended amount of sleep varies depending on age. The National Sleep Foundation recommends that adults aim for seven to nine hours of sleep per night. However, the Centers for Disease Control and Prevention (CDC) found one-in-three U.S. adults do not get enough regular sleep. Chronic sleep deprivation can lead to a host of health issues, including impaired cognitive function, a weakened immune system and increased risk of chronic diseases. In fact, the CDC to declared insufficient sleep a “public health problem” in 2017 due to the alarmingly high prevalence of sleep disorders in the United States.
But it’s not just about quantity; quality matters too. Consistently getting a good night’s sleep is correlated with better overall health, improved mood and a higher quality of life.
How to Get a Good Night’s Sleep
There are four healthy habits you can follow to improve your sleep:
- Maintain a regular sleep schedule. Recent research by the National Sleep Foundation found that sticking to a sleep routine can be just as beneficial as sleeping for seven or eight hours every night. This means you should go to bed and wake up at the same time every day, even on weekends.
- Set the mood. Light can help keep you in step with your circadian rhythm. Gradually start turning out your lights two hours before bedtime. The intent here isn't to immerse yourself in instant darkness, but to create your own indoor sunset. If it's still daylight outside, use curtains or blinds to block the light. When you wake up, turn on your lights or let in natural light when you get out of bed. Keep in mind that screentime is a form of light, which we touch on further down.
- Consider your bed partners. Look at whom you are sharing your bed with and address issues that keep you from getting rest. If your partner’s snoring keeps you awake, see if raising their head helps. Keep in mind that snoring can be a sign of sleep apnea, which is something you should discuss with your healthcare provider. As for pets, they can be cuddly and keep you warm, but they can also interrupt your sleep cycle, especially if they move around while you sleep. We all love our pets, but try not let them sleep in your bed.
- Relax before you hit the sack. Evening wind-downs are a timing game. Eat dinner two to three hours before bed so you have time to fully digest your meal. Set a digital curfew to eliminate screentime at least one hour before bed. Exercise promotes good sleep, but it's best to wrap up your workout at least two hours before going to bed. Practice meditation or progressive muscle relaxation exercises as you unplug from the day.
Planning your evening routine may help keep you on track. To create a schedule:
- Determine what time you want to be in bed.
- Reverse-engineer your evening by planning activities and tasks leading up to that bedtime.
The most important thing about your sleep routine is sticking to it.
Get Started
If you have questions or concerns about how you are sleeping, reach out to your primary care provider. Medical Mutual members who need help finding a provider can use this search tool. Not a member? Find a plan that’s right for you.