According to the National Sleep Foundation (NSF), it’s recommended that adults get seven to nine hours of nightly sleep. However, many suffer from sleep-related disorders that keep them from getting quality sleep. About one in three adults have mild insomnia at some point in their lives. It can range from acute, which means not sleeping well for a brief period, usually due to a life event. Or, it can be considered chronic, which is a long-term pattern of sleep trouble. Other sleep disorders include restless leg syndrome, narcolepsy, and sleep apnea. If you experience any of these disorders, it’s important to reach out for an evaluation by your healthcare provider and make your sleep a priority for your overall health.
Poor sleep may put you at higher risk for the following:
- Cardiovascular disease
- Depression
- High blood pressure, blood sugar, and cholesterol
- Mental health decline and dementia
- Obesity
The benefits of quality sleep include:
- Stronger immune system
- Less risk of chronic disease
- Healing and repair of cells, tissues, and blood vessels
- Better brain function including alertness, decision-making, learning, memory, focus, problem-solving, and reasoning.
Tips to help you get better sleep include:
- Turn off electronic devices, such as computers, TVs, and smart phones at least one hour before bed.
- Go to bed at the same time every night and wake up at the same time every morning, even on weekends.
- Make sure your room is dark, quiet, and a comfortable temperature.
- Avoid large meals, caffeine, and alcohol before bed.
- Get some exercise. Being physically active during the day can help you fall asleep easier at night.
- Have a relaxing routine before bed.
Learn more about sleep awareness and other important topics in Highmark’s Plan for Health Newsletter.
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