Adequate sleep is one of the most critical requirements for physical and mental health, but frustratingly elusive for a big chunk of Americans.

I find it significant that humans can survive longer without food than without sleep – not that we really want to do either (unless you are Lucille Krunklehorn from Meet the Robinsons).

But, what is the big deal about sleep?

Getting less than 6 hours per night – also known as sleep deprivation – causes a lot of problems!

Short-term sleep deprivation causes:

• Irritability/emotional instability
• Concentration problems/forgetfulness
• Lowered immunity
• Difficulty falling asleep
• Frequent waking during the night

 

Long-term sleep deprivation can lead to:

• High blood pressure
• Heart disease
• Stroke
• Obesity
• Osteoporosis
• Depression
• Mental impairment
• Earlier death

 

And none of this is new information!

Ongoing research results in adjustments to recommended amounts of shut-eye by age.  And new benefits of adequate slumber – and consequences of deprivation – are uncovered all the time.  For instance, the bone loss connection is fairly recent.  And some studies expand on previous knowledge, such as new evidence linking exhaustion to a shrinking brain size.

But scientists have long understood the basic importance of our nightly rest for physical and mental health.

So, why are 30% of Americans – including 60% of American children – sleep-deprived?

There are probably as many answers to that question as types of people.

A high number of night shift workers fall into this category, as well as people working more than 40 hours per week (especially if holding more than one job) and many single parents.  I suspect most of the children suffering from sleep deprivation live in these households.

Most of these cases are classified as behavioral disorders; which would include insomnia, anxiety, night fears, and nightmares.

Other types of disorders involve problems with levels of wakefulness (called arousal disorders), such as sleep walking/talking, night terrors, bed wetting, and teeth grinding; and neurological disorders, such as narcolepsy, sleep apnea, restless leg syndrome, and REM sleep behavior disorder.

The cause of a sleeping issue, of course, determines the treatment.

Everyone can improve their physical and mental health with good diet and moderate exercise, and those suffering from any of these conditions can benefit from diet and exercise, along with some basic bedtime etiquette.

That being said, those in the behavioral category will gain the most benefit (and maybe even solve the problem) while those with arousal and/or neurological problems will likely require additional interventions, such as medication.

The four most beneficial habits to improve slumber – in order of importance – are:

• Get exposure to light (preferably natural) soon after waking.
• Get up at the same time every day.
• Eliminate/limit exposure to light an hour before bed.
• Go to bed at the same time every night.

 

These four steps practiced regularly for at least two weeks, have the effect of regulating the sleep-rhythm (or circadian clock) for most people.

Other helpful habits include:

• limit alcohol and avoid caffeine and nicotine close to bedtime
• do moderate exercise during the day
• avoid foods at bedtime that cause indigestion
• create a relaxing bedtime routine
• create a comfortable/soothing sleep environment

 

Experts are divided on the issue of naps.  Some say people with sleep problems should avoid naps, while others say naps of no more than 20 minutes are beneficial.  I think this may come down to what works best for each individual – which also applies to the list of other good habits.  How close is too close to bedtime for caffeine?  What amount of alcohol is beneficial and what amount causes mid-sleep wakefulness?  What foods cause indigestion?  These are all questions that require personal trial.

Ironically, recent research shows some people develop sleep problems because of worry about getting enough sleep!  Worriers need to focus only on good habits rather than a goal – and sleep monitoring devices are not for these people!

The bottom line is – sleep is essential to human health.  Lack of sleep leads to a huge amount of health problems, mental problems, social problems, and accidents (16% of deadly car accidents are caused by drowsy driving).  Most sleep deprived people can take steps to improve or eliminate their problems, while many others can be further helped with medical treatment.