Submission by: Farwa Feroze, OMS IV
“A good laugh and a long sleep are the two best cures for anything.” – Irish Proverb
Do you feel like you don’t get enough sleep, that there isn’t enough time in the day, or that you’re up late night just staring at the ceiling? Well, you’re not alone; it is estimated that 70% of adult Americans report insufficient sleep for least one night a month and 11% report insufficient sleep every night. (1)
Not only is insufficient sleep detrimental to your health, it can affect every aspect of your life. Many studies have shown a clear link between a lack of sleep and many diseases, including cancer, diabetes, Alzheimer’s disease, obesity, and many more. When we don’t sleep for an average of eight quality hours every night, we decrease our body’s ability to fight pathogens, repair and heal itself, regulate our hormones and blood sugar, as well as many other essential functions. To make matters worse, when we’re sleep-deprived, we’re more likely to make mistakes, be involved in car crashes, and have poor mental health. (2)
Simply put, sleep is preventative medicine. The solution seems simple, just get enough sleep! Unfortunately, it’s not as easy as it seems. But here are ten tips from the American Cancer Society to help work towards restful naturalistic sleep. (3)
- Go to sleep at the same time each night, and get up at the same time each morning, even on the weekends.
- Don’t take naps after 3 pm, and don’t nap longer than 20 minutes.
- Stay away from caffeine and alcohol late in the day.
- Avoid nicotine completely.
- Get regular exercise, but not within 2-3 hours of bedtime.
- Don’t eat a heavy meal late in the day. A light snack before bedtime is OK.
- Make your bedroom comfortable, dark, quiet, and not too warm or cold.
- Follow a routine to help you relax before sleep (for example, reading or listening to music). Turn off the TV and other screens at least an hour before bedtime.
- Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to soft music.
- Talk with a doctor if you continue to have trouble sleeping.
References:
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(1) “The State of in America.” SleepHealth, 24 Sept. 2018, http://www.sleephealth.org/sleep-health/the-state-of-sleephealth-in-america/#:%7E:text=In%20America%2C%2070%25%20of%20adults,report%20insufficient%20sleep%20every%20night.&text=It%20is%20estimated%20that%20sleep,all%20ages%20and%20socioeconomic%20classes.
(2) “NPR Cookie Consent and Choices.” National Public Radio, 20 July 2018, choice.npr.org/index.html?origin=https://www.npr.org/2018/07/20/630792401/sleep-scientist-warns-against-walking-through-life-in-an-underslept-state.
(3) Simon, Stacy. “10 Tips to Get More Sleep.” American Cancer Society, 5 May 2020, http://www.cancer.org/latest-news/how-to-get-more-sleep.html.
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