Happy Sleep Awareness Week!

     Sleep is a very important part of life. But as important as it is, it is something that we rarely spend time thinking about. We recognize the groggy feeling and frequent yawns that result from the lack of sleep. But do we really spend time thinking about sleep, and how it can impact our physical and mental health? If you are unsure of the answer to this question, there is help and resources available. There is even an entire week devoted to Sleep Awareness: March 12-18, 2023. So, take some time and really think about sleep and how it is affecting your life and your health.
 
Most of us have experienced a sleepless night or two. But for some, these nights occur frequently, and begin to affect their ability to function and their quality of life.
These people are not alone. It is estimated that approximately 70 million individuals in the United States experience a sleep disorder, and one in three adults are not getting adequate sleep.
Many accept lack of sleep as a way of life, and many seem to take a good night’s sleep for granted.  For whatever reason, many are getting by on less than seven hours of sleep a night. While the numbers vary for different age groups, evidence shows that adults should get seven to nine hours of sleep a night.
 
If sleep is so important, why are so many of us not getting adequate sleep? The causes can vary for everyone, but let’s highlight the most common reasons.

• Stress: Everyone has stress related to work, school, family, relationships, finances, or health. Unfortunately, we tend to think about these as we are trying to fall asleep or stay asleep.
• Caffeine: Is a stimulant, and consuming caffeine before trying to sleep can prevent sleep.
• Alcohol: While consuming alcohol can cause drowsiness, it can also cause restless sleep and prevent deep sleep.
• Diet: Eating to late, or eating spicy food, can sometimes cause heartburn. Which can disrupt sleep.
• Pain: Chronic pain, arthritis or other medical conditions can prevent adequate sleep. Also, lack of sleep may worsen the pain.
• Sleep Disorders: Some individuals are diagnosed with sleep disorders. The most common sleep disorders include insomnia, sleep apnea, and restless leg syndrome.
• Depression: While those with depression may sleep more, it is not a restful sleep. Also, some of the medications used to treat depression may make sleep difficult.

 
While lack of sleep can impact both our physical and mental health. Recent evidence demonstrates getting sufficient sleep is extremely important for good mental health. There are multiple studies correlating sleep deprivation to depression. While depression contributes to sleep difficulty, depression can also be worsened by lack of sleep. This develops into a cycle whereby sleep deprivation and depression feed off one another.
 
We have discussed the importance of getting good sleep, and what happens when we do not get good sleep. But what can be done to ensure that good night’s sleep?
We develop good Sleep Hygiene!
The definition of Sleep Hygiene is simple: Healthy sleep habits and behaviors, which helps improve your sleep. As a result, you can also improve your physical and mental health.
Good Sleep Hygiene includes strategies such as:

• Following a routine, such as going to bed and getting up at the same time.
• Establishing a relaxing sleep environment.
• Turning off all electronic devices 60 minutes before bedtime.
• Limiting caffeine intake at least two hours before bedtime.
• Avoid large meals before bedtime.
• Increase your level of activity during the day.
• Decrease stress.
• Keep track of your sleep habits by keeping a sleep journal.

 
Along with good Sleep Hygiene it is important to increase your awareness of sleep, and stay informed on the benefits of good sleep and the risks of inadequate sleep. There are great resources available including: The Sleep Foundation and The National Sleep Foundation.
 
The importance of adequate sleep is evident, and by increasing your awareness and incorporating good sleep hygiene into your daily routine those sleepless nights may just turn into dreams.
                                                                                                             Sleep Well!
                                                                                               - Peggy Fossen, DNP, RN, CNE

                                                                                                               References
Fletcher, J. (2023). Why sleep is essential for health. 
 Jewell, T. (2019). Depression and sleep: What’s the connection. Healthline.com. 
Lindberg, S. (2023). What is sleep hygiene. 
Peri, C. (2014). 10 things to hate about sleep loss. WebMD.
Sleep Awareness Week
​Suni, E. (2023). Mental health and sleep.