Sleep is a Necessity
Savannah Bray
Community Health & Wellness Intern
Sleep is one of the most important things you can do for your health. Your body goes through multiple processes while you are sleeping and when you get enough sleep, your body will be able to fight off diseases more readily. It can also help you stay at a healthy weight, lower your risk for serious health problems, reduce stress, improve your mood, and help you think more clearly throughout the day (Office of Disease Prevention and Health Promotion, 2024). As most people know, getting enough sleep every night isn’t always easy, especially if you have children or work long hours, but hopefully, some of these tips will help you.
First, how much sleep do you really need? As an adult, the recommended amount of sleep 7-8 hours of adequate sleep. 1 in 3 adults in the U.S. do not get enough sleep each night according to the CDC (2022). It is very important that you have a schedule and try to go to sleep at a similar time each night because if your sleep schedule is inconsistent, you will be at risk for many health problems. Some of these health problems are heart disease, kidney disease, high blood pressure, diabetes, stroke, and obesity. (NIH 2022). Another thing that a lack of sleep can lead to is an increase in mental disorders like anxiety and depression. Even people who are healthy have been shown to have an increase in anxiety when they don’t get enough sleep.
If you are struggling to sleep at night, the CDC recommends going to sleep and waking up at the same time, even on the weekends. Our body needs to drop a couple degrees in temperature to start winding down, so a temperature of around 65 degrees Fahrenheit is adequate for a good night’s sleep. You should also turn your phone off before getting in bed because the light from your phone tricks your body into thinking it is still daytime and does not allow the melatonin in your body to activate. Melatonin is the hormone released when it is dark and makes you sleepy. Getting enough exercise also plays a very important role in getting enough sleep. If you have been lying in bed in the dark for thirty minutes and still cannot seem to fall asleep, try the following.
- Write down your thoughts.
- Do a chore you've been needing to do.
After completing some or all of the tasks above, try going to sleep once more. Normally, if you can clear your mind, you will be able to sleep better. One of the most important things you can do, is to avoid caffeine (CDC 2022). According to Tina Peckham, 94% of adults drink caffeinated beverages and only 40% of them think it affects their sleep (2023). The half-life of caffeine is 5-6 hours, so after 10 hours, that cup of coffee that you drank in the morning could still be in your system. This is why it is important to try and avoid caffeine after 12:00 or 1:00 pm.
If you change even just a few of these habits, you will see almost an immediate change in how you feel. Even something as simple as turning the temperature down at night and turning the light off thirty minutes before you go to sleep will change your sleep dramatically. You will be able to fall asleep faster, and not wake up as much throughout the night. If you start avoiding caffeine after 12 or 1 pm, you will see a huge change in not only how you sleep, but also how you feel in the morning. You will have natural energy when you wake up and won’t feel as groggy.
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