Here's Why You Should Be Prioritizing Sleep

Most of us understand that sleep is not a luxury; it’s essential to one’s physical and mental health, quality of life, and safety. But too few of us are getting the recommended number of hours of sleep — and their benefits. As the Sleep Research Society cautions, “Insufficient sleep jeopardizes our personal health, our workplace productivity, and the well-being of our communities.” The National Academy of Medicine has called Americans’ sleep deprivation “an unmet public health problem.”

Americans are Sleep-Deprived

In 2015, the National Sleep Foundation issued a new set of sleep guidelines, which recommended between 7 and 9 hours a night for adults; the exception is seniors 65 and older, who should sleep between 7 and 8 hours. This is significantly higher than the 6.8 hours that American adults sleep on average (down from 7.9 hours in 1942). In fact, more than one third of Americans are not meeting the NSF’s guidelines on a regular basis, according to the CDC. In one survey, 37.9% of adults reported unintentionally falling asleep during the day at least once over the preceding month. The reasons? Stress, long work hours, reliance on devices, poor sleep hygiene, and sleep disorders, the most prevalent of which is insomnia. According to the American Academy of Sleep Medicine, insomnia affects 30 percent of adults of all ages and socioeconomic classes, and 10 percent have chronic insomnia that is severe enough to impair them during the day. 

The Consequences of Sleep Deprivation are Real

When people don’t sleep enough, they risk more than feeling terrible the next day; they affect their long-term physical and mental health. Insufficient sleep compromises the immune system, triggers weight gain, and increases the risk of developing a whole host of diseases, including Type 2 Diabetes, heart disease, colorectal cancer, dementia, and depression. People are less safe, too. Every year, 6,000 fatal car crashes are caused by drowsy driving, and every month, 1 in 25 adults nods off at the wheel. Workplaces also suffer from sleep-deprived employees, who are less healthy, safe, and productive. A 2011 study found that “insomnia “costs the average U.S. worker 11.3 days, or $2,280 in lost productivity every year… As a nation, the total cost is 252.7 days and $63.2 billion.”

Common Interventions: Sleep Aids and Trackers

In 2015, Americans spent an estimated $41 billion on sleep aids and remedies. In a study conducted between 2005 and 2010, the CDC found that about 4% of adults reported to have used prescription sleep aids in the previous month. However, sleep aids present their own risks: people can develop a tolerance to them quickly, and they can make the user feel drowsy and unwell the next day. More significantly, the FDA issued an urgent warning in April of this year that commonly prescribed sleep medications (including Lunesta, Sonata, and Ambien) can cause serious health risks, such as sleepwalking, sleep driving, and other behaviors that have led to death. And research has uncovered a significant link between some over-the-counter sleep aids and dementia and Alzheimer’s Disease in older adults. Sleep aids should usually be a short-term strategy.

Americans are also increasingly tracking their sleep with the hope of improving it. Around 22% of Americans use a sleep tracking app at least occasionally, and nearly half would consider doing so. But researchers have cautioned that such tracking can in fact exacerbate insomnia by encouraging people to fixate on their sleep scores. In addition, these sleep scores provide limited and even inaccurate data rather than actionable solutions.

 The Solution for Natural Sleep

To improve one’s sleep, researchers point to the value of sleep hygiene, habits that promote natural, restorative sleep. A consistent bedtime routine is a key part of good sleep hygiene: go to bed and wake up at the same time each day, including weekends, to set your circadian rhythm; remove electronics from the bedroom, since even the smallest electronic device emits enough blue light to suppress melatonin, the natural hormone that induces sleep; and create a sleep environment that is cool, dark, and relaxing. (Other tips include getting exercise and exposure to natural light during the day, and avoiding heavy foods, caffeine, and alcohol close to bedtime). The upshot? “A regular nightly routine helps the body recognize that it is bedtime,” says the National Sleep Foundation. People not only fall asleep more quickly; they stay asleep. A sleep routine is as personal as any other routine. Restore will help to design the routine that works for each user — and to stick to it.