Most sleep experts agree that adults need between seven and nine hours of sleep per night. Sleep deprivation (not allowing enough time to sleep) and insomnia (enough time, yet unable to fall asleep and stay asleep) can lead you down the path to illness. Common advice for sleep soundly abounds: sleep in a completely dark room, go to bed at the same time each night, avoid late caffeine and alcohol, and don’t watch scary movies before bedtime.
The National Sleep Foundation found in a 2008 survey that up to one third of Americans suffer from insomnia. Of those, 73 percent believe lack of enough quality sleep affects their moods. Sixty-three percent have trouble with attention and concentration, 42 percent find difficulties in family relationships and 36 percent have job performance problems. Interestingly, 90 percent of those with insomnia watched TV at night, 43 percent did housework and 33 percent worked on the computer.
The Five Stages of Sleep
Scientists have established five stages of sleep: one and two are light stages, three and four are deep, slow-wave sleep (SWS) stages and stage five is dreaming (REM – rapid-eye movement). The stages don’t follow in sequential order; a normal sleep cycle begins with stages one through four, then surprisingly goes backward to stage three, then two, then goes directly to REM sleep.
This sleep pattern cycles through about four times per night. SWS takes up about one third of the night, with most adults getting about two to three hours of SWS per night. Experts believe the body repairs tissues and strengthens the immune system at this time.
Not Enough Sleep Sabotages a Healthy You
Researchers are discovering many health problems are due to lack of sleep, among them:
- Weight gain – Not getting enough sleep increases the hungry hormone ghrelin and decreases the fullness hormone leptin (Annals of Internal Medicine, December 2004).
- High blood pressure – A recent study found that those adults who regularly got less than seven or eight hours of sleep per night set themselves up for increased risk of high blood pressure (Archives of Medicine, June 2009).
- Poor immune system – A study found that those who slept less than seven hours were three times more likely to catch a cold than those who slept at least eight hours (Archives of Medicine, January 2009).
- Decreased learning – In animal tests, sleeping activated certain enzymes not turned on when awake. Experts believe that this may explain how new-things-learned when awake, become long-term memories (Neuron, June 2009).
Practical Ways to Get Quality Sleep
Get better and longer sleep by doing exercise, reducing stress, taking herbal products and eliminating partner snoring. Also try the following:
- Morning walks – A 2006 study at Seattle’s Hutchinson Cancer Research Center of women ages 50 to 75 found that those who took 30-minute, fast morning walks improved their capacity to fall asleep at night by a whopping 70%.
- Yoga and lists – Reduce stress by performing meditative, calming yoga, and make a to-do list before bedtime.
- Herbal capsules or tea – Herbal products such as Now Food’s Nighttime Herbs, Swanson’s Sleep Essentials or Celestial Seasoning’s Chamomile Tea support a great night’s sleep, are gentle to the body and are non habit-forming.
- Snoring – These proven tips may help reduce snoring: losing weight, sleeping with two pillows, sleeping on one’s right side and wearing a dental-prescribed teeth guard. The positive effects on snoring of a special Sona Pillow is backed by research.
Sleep Well, Be Well
Scientists are finding that sleep amount and quality are as important as nutrition and exercise in maintaining a state of wellness. Lack of sleep can lead to health problems such as weight gain, high blood pressure, decreased immune system, less learning and more. Most adults regularly need between seven and nine hours of sleep per night.
This is an educational article only. Tell your health care provider about serious sleeping problems. Seek help for the disorder sleep apnea.
Reference
“Sleeping Smart.” National Sleep Foundation, accessed October 6, 2009.
Vilga, Edward. Yoga In Bed. Philadelphia: Running Press Book Publishers, 2005.
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