Sleep deprivation is a serious problem affecting 60 percent of Americans and resulting in numerous health risks. Both the quantity and quality of sleep are essential for overall well-being. Poor sleep can lead to weakened immune responses, reduced stress control, imbalanced hormonal levels, increased risk of injury and falls, and an elevated risk of heart disease and stroke.
The sleepless statistics
It’s important to recognize that the statistics on sleep disorders are alarming:
- 60 percent of Americans have a chronic sleep disorder, such as insomnia, sleep apnea, restless leg syndrome, periodic limb movement, and narcolepsy.
- 30 percent of American adults get less than six hours of sleep per night.
- 40 percent of Americans accidentally fall asleep during the day, at least once a month. Many more rely on stimulants like coffee and sugar-filled snacks to boost their energy levels throughout the day.
How much sleep do we need?
The amount of sleep required varies by age:
- Adults (18 years and older) need seven to nine hours of restful sleep.
- Kids between the ages of 10 and 17 need 8.5 to nine hours of restful sleep.
- Kids between the ages of 5 and 10 need 10 to 11 hours of restful sleep.
How to reduce ‘preventable’ sleep loss
To ensure the best quality of sleep, several activities should be avoided before bedtime:
- Texting or reading in bed, as this stimulates the mind and makes it harder to fall asleep.
- Keeping cell phones on at night and close at hand, since constant notifications can cause sleep disturbances.
- Eating a big meal or sweet snacks before bed, as this can disturb sleep and even cause nightmares.
- Drinking alcohol or even water before bedtime, as this can either make it harder to fall asleep or cause sleep disruptions.
Five ways to get a good night’s sleep
- Create and stick to a consistent sleep/wake schedule to establish a natural rhythm.
- Keep the sleeping room cooler at night for better rest.
- Make the room as dark and quiet as possible for a more uninterrupted sleep.
- Invest in comfortable bedding, mattresses, and pillows as these play a significant role in sleep quality.
- Find a comfortable sleeping position that reduces potential pain and prevents snoring or sleep apnea.
Conclusion
Ensuring a consistent, quality sleep schedule can greatly improve an individual’s health and overall well-being by reducing potential ailments, issues, and diseases caused by sleep deprivation. If you suffer from chronic sleep deprivation, consider making adjustments to your daily routine, sleep environment, and pre-bed activities to enjoy a more restful and rejuvenating sleep.
