When you don’t get enough sleep, it can affect your whole day. You may move slower, have less energy, your mind may have a hard time learning or remembering things, and you may be more easily stressed and irritated. In turn, these factors can affect your productivity during the day and the way you get along with others. Therefore, it is super important to get enough rest at night. And just when you thought that you were reaching your health goals, a new report states that eight hours a night of rest may not be enough.
Why is sleep important?
Besides feeling better and having more energy, getting more rest at night impacts many aspects of your health. Harvard University reports that getting enough Zzz’s helps to regulate many body functions such as:
- keeping the immune system healthy
- muscle growth
- tissue repair
- protein synthesis
- growth hormone release
Also, lack of sleep can increase risk of high blood pressure, heart disease, diabetes, depression, and obesity. One cause of such risk is the impact of poor sleep on the circadian rhythm. Furthermore, your risk for such conditions is higher if your circadian rhythm is thrown off. Late nights, jet lag, shift work, medications, or medical conditions can impact circadian rhythm.
New sleep recommendations
Previous recommendations say that most adults should get between 7 and 9 hours of sleep each night. However, a recent report reveals that eight hours may not be enough for optimal health. Scientists say that while in bed, only about 90-percent of that time is spent actually sleeping. Therefore, if you are in bed for eight hours, you may only be getting less than 7 hours and 12 minutes of rest. If you go to bed for 8.5 hours, then you will be getting closer to the recommended eight hours each night.
How to get better sleep
If you have trouble even getting your eight hours of rest each night, then use the tips below to help you. If these tips still do not work, then be sure to see a qualified medical provider to help you identify the reason for your sleep troubles.
- Meditation can help increase theta waves in the brain. These waves are the same kind that the brain produces during a nap. If you have a hard time falling asleep, then try meditation to let your brain rest.
- Get blackout curtains for your room to help stimulate rest. This is because the circadian rhythm is controlled largely by environmental cues like sunlight. On the other end of that spectrum, cut screen time and turn lights out by a certain time each night to get your body and brain ready for bedtime. Researchers recommend a cold, quiet environment for optimal sleep quality.
- Try a supplement such as melatonin to help you fall asleep. Melatonin is a natural hormone made by the body’s pineal gland. Usually, at sundown the body produces melatonin to prepare the body for rest. The body may not produce enough melatonin due to exposure to artificial light in the evening, or conditions such as mood disorders, insomnia, dementia, or stress-related conditions. This can lead to problems falling asleep as well as low energy in waking hours. Melatonin supplements have been found to help those who may have trouble falling asleep. Another supplement option is Somnova by Vita Sciences, which contains melatonin along with L-theanine, which both show promise for providing restful and refreshing sleep.
- See a specialist. If you snore or have trouble breathing at night, then you may need to see a specialist. A sleeping study could help them see if there is a medical condition that is causing you to wake up tired or have trouble falling asleep at all. Treatment, such as a CPAP machine, could help improve your breathing, and in turn help improve your sleep.
- Manage stress: Regardless of your situation, it is important to manage stress during the day so you can rest better at night. If you have a stressful day, then your blood pressure may increase and your mind may be racing. This can make it very hard to rest. Therefore, try relaxation breathing exercises, meditation (as mentioned above), diffuse essential oils like lavender or frankincense in your home, or talk to someone that can help calm your mind. Acupuncture, massages, or counseling sessions with a therapist are other ways you can help manage stress in your health routine, and in turn improve your sleep patterns.
References:
Hardeland, R. (2012) “Neurobiology, Pathophysiology, and Treatment of Melatonin Deficiency and Dysfunction.” Scientific World Journal, 2012: 640389.
Hirshkowitz, Ph.D., M., et al. (March 2015) “National Sleep Foundation’s sleep time duration recommendations: methodology and results summary.” Sleep Health: Journal of the National Sleep Foundation, 9(1): 40-43.
King, G.F. (June 10, 2018) “Why eight hours a night isn’t enough, according to a leading sleep scientist.” Quartz.
National Institute of General Medicine Sciences (May 30, 2018) “Circadian Rhythms.”
National Institute of Neurological Disorders and Stroke (May 22, 2017) “Brain Basics: Understanding Sleep.”
National Sleep Foundation (accessed June 13, 2018) “Melatonin and Sleep.”
Sleep Medicine at Harvard Medical School (December 18, 2007) “Why Do We Sleep, Anyway?”