Sleep Health Awareness Month: Sleep-In 2022 · National Sleep Foundation · The Sleep Foundation Organization · Project Sleep · Sleep Disorders · New Jersey Sleep Specialists
Many people view sleep as a waste of time disrupting our ambitious daytime activities. Yet sleep is absolutely critical for our health, safety and success. Sleep deprivation is a real problem.
Nearly 70 percent of adults report insufficient sleep or rest at least once a month and 11 percent report insufficient sleep every day of the month.
Despite the physiological need, nearly 70 percent of high school adolescents sleep less than the recommended 8-9 hours a night. An insufficient amount of sleep in this age group is associated with suicide risk, obesity, depression, mood problems, low grades, and delinquent behavior.
Sleep loss and deprivation causes issues with memory, attention, mood regulation, complex thought, motor responses to stimuli, and performance at work or school. Sleep loss may also disrupt thermoregulation and increase the risk of various physical and mental disorders. Short and long sleep duration is associated with up to a two-fold increased risk of obesity, diabetes, hypertension, incident cardiovascular disease, stroke, depression, substance abuse, and increased death rates in multiple studies.
An estimated 100,000 motor vehicle accidents each year are believed to be the result of drivers’ drowsiness or fatigue behind the wheel.
Your bedroom should be quiet, dark, and cool for sleep, just like a cave! Lower the volume of outside noise with earplugs or a “white noise” appliance. Use heavy curtains, blackout shades, or an eye mask to block light. The room should be kept comfortably cool – around 65°F – and well ventilated. Also make sure your bedroom is equipped with a comfortable mattress and pillows.
Avoid television, computers, tablets and smart phones before bed. Ease the transition from wake time to sleep time with a period of relaxing activities an hour or so before bed. Take a bath (the rise, then fall in body temperature promotes drowsiness), read a book or practice relaxation exercises. Avoid stressful, stimulating activities—doing work, checking social media or discussing emotional issues.