According to the Centers for Disease Control & Prevention (CDC), the recommended hours of sleep for adults is between seven and nine hours each night. Almost one-third of Americans get less than six hours. Experiencing a lack of sleep at times may cause us to have fatigue, irritability, and poor concentration. However, consistently receiving less than the recommended hours each night may be causing far more health related issues than you might know.
According to the National Sleep Foundation, sleep supports nearly every system in the body including our brain function, immune system, appetite, skin, mood, and heart health. During sleep, our brains take time to repair cells, restore energy, and remove toxins. When we aren’t well rested, our brain is unable to fully complete these functions which leads to an inability to process what we have learned, trouble with memory, concentration, and problem solving.
Slacking on sleep may also lead to a compromised immune system, leading to illness and/or infection. Ensuring consistent sleep habits strengthens your immune system and allows for effective immune functions according to The Sleep Foundation. A lack of sleep may even cause high blood pressure. When we’re sleeping, our blood pressure goes down so, as a result the longer you say awake, the longer your blood pressure stays elevated. This can lead to issues with high blood pressure and may put you at an increased risk for heart disease and stroke.
Another bodily function regulated by sleep is our hormones. More specifically, leptin and ghrelin are the two hormones that control our appetite and metabolism. Leptin is known to prevent hunger while ghrelin is known to boost appetite. When we receive a sufficient amount of sleep, the body is able to regulate these two hormones appropriately. If we’re not getting enough sleep, ghrelin levels increase and leptin levels decrease leading you to feel hungry and consume excess calories.
Sleep is vital to our overall health and well-being. So how can we make sure we get at least seven hours of restful sleep each night?
A few tips include:
- Going to bed and waking up at the same time every day
- Avoid screen use before bed, fit exercise into your day
- Avoid caffeine late in the day
- Find ways to relax before bed: This might include reading, journaling, or having a small snack to induce relaxation and increase drowsiness
If you’re concerned about the amount or quality of sleep that you or a loved one are getting, don’t hesitate to speak to your provider. At Windom Area Health, we offer Sleep Studies for those who may be dealing with breathing issues such as sleep apnea. Getting enough quality sleep is important for our health, so make sure you’re getting the rest you need!
By Anna Snyder, Community Health & Wellness Manager