The National Sleep Foundation recommends that adults get between 7-9 hours of sleep each night. If you don’t get seven hours, take a minute to add up the sleep deficit you will acquire over the course of a year.
For example, if you sleep 6 hours a night you are under the ideal by 1-3 hours each night. Over the course of a year that adds up to 365-1095 hours, meaning you are literally 2-5 weeks behind on sleep each year.
Lack of sleep lowers your immune system, mental clarity, musculoskeletal growth, energy, stress tolerance, and insulin levels. It increases your risk of obesity, diabetes, inflammation, cardiovascular disease, hypertension, and psychiatric disorders.
So, let’s talk about good quality sleep and how to get it.
Sleep Hygiene
Organizing your day and environment in a way that sets you up for a great night’s sleep is referred to as sleep hygiene. But remember, no amount of sleep hygiene will help if you don’t allow enough time for sleep!
- Get bright natural light in the morning (use a light machine when natural light isn't available)
- Make your room completely dark when you go to bed (room darkening shades, an eye mask, covering the alarm, etc.)
- Limit blue light in the evening (computers, smartphones, television, etc.)
- Move your body throughout the day (take the stairs, go for a walk, work out, stand while talking on the phone, etc.)
- Listen to your stomach (you may benefit from a light dinner, bedtime snack, or meal with more carbs and fat)
- Limit coffee and soda (especially later in the day)
- Limit drinking alcohol
- Practice stress management techniques (deep breathing, meditation, yoga, getting together with friends, etc.)
- Get a comfortable bed
- Use your room only for sleep and sex
- Control the temperature of the room (often a cool temperature is best)
- Monitor the noise level (do you prefer soft noise or silence)
- Keep a “lizard brain treat” by your bed if you wake up often (Dr. Kristen Allott recommends keeping a snack of sugar and protein on your nightstand. Sugar gets to your brain almost immediately, reducing the adrenaline. Protein extends the amount of time before you need to refuel.)
Sleep Duration
Pay attention to when you tend to go to sleep and the time that you wake up without an alarm. Each morning at the same time after waking up, take the reaction time test here.
On the 4th day, move your bedtime up by 30 minutes. Continue with that amount of sleep for 3 days, checking your reaction time each morning. Notice if your score is significantly different with more sleep. Pay attention to your energy, mental functioning, and mood throughout the day.
After a few days, repeat the process by moving your bedtime up another 30 minutes. Continue to repeat these steps until you find a bedtime that seems ideal for you based on your reaction times and how you feel.
If you are dependent on caffeine to make it through the morning or just always feel tired, think about what it would take to give your body what it needs. Is there something you can do today to move in that direction?
Dr. Jamie