A new National Sleep Foundation poll reveals that Americans are sleeping less than ever before. There are many reasons for this, from worrying about the economy or having sleep apnea, to simply going to bed too late and getting up too early. Mark Opp, a professor at the University of Michigan and senior writer of a recent sleep study, said that we could be killing ourselves by sleeping less.
So why is sleep so necessary? The National Institutes of Health say that we need sleep to think and react quickly. Research has shown that brains that are well-rested are much better at problem solving, while other studies revealed that lack of sleep can cause people to make bad decisions and take on more risks.
The Harvard Nurses’ Health Study has reported that insignificant or irregular sleep may cause an increased risk for colon cancer, breast cancer, heart disease or diabetes. Other research groups throughout the country have also found evidence that insufficient sleep affects important hormones and proteins that have a part in these diseases.
The National Sleep Foundation reports that just 28 percent of Americans regularly get eight hours of sleep. This is down from 38 percent in 2001. It was also found that 2 in 10 sleep less than six hours a night.
It is estimated by the National Institutes of Health that around 70 million Americans are troubled by a chronic sleep disorder or intermittent sleep problem.
Sleep Savvy Magazine says that if it takes you less than 5 minutes to fall asleep at night, you might be sleep-deprived. Ideally, it should take you 10-15 minutes to fall asleep at night – tired enough to fall asleep at night but not sleepy during the day.
Mark Opp says that we are staying up later and working longer hours. Many of us have to commute to work. Because of all this, we are sleeping less than what our biological need calls for. It is getting clearer from many large studies, that our lack of sleep is becoming harmful to our health.
Here are some tips for more better sleep:
1. Try to maintain a regular bedtime and wake-up schedule, even on the weekends or on vacation.
2. Create a regular, relaxing bedtime regimen, like taking a relaxing bath, and then reading or listening to calming music.
3. Foster an atmosphere that is favorable to sleeping where it is dark, cool, quiet and comfortable.
4. Make sure your mattress and pillows are comfortable.
5. Stop eating 2-3 hours before you go to bed.
6. Get regular exercise. Exercising in the late afternoon can help you fall asleep better at night.
7. Try to avoid alcohol, caffeine and nicotine close to bedtime.
Similar to what your grandmother may have said, getting plenty of sleep may prevent one from getting a cold.