Lack of sleep over an extended period of time can have prolonged consequences on the entire body. Logging only four to six hours of sleep each night over a five-day period results in the same cognitive and physical delays as a night without any sleep. As you tally up the number of nights of inadequate sleep, the more difficult it becomes to recover.
Sleep deprivation can affect you in a number of ways including:
• Slow reaction time
• Weaken the immune system
• Impair attentiveness
• Increase risk of developing obesity, heart disease, stroke and diabetes
Adults 18 and older should get seven to eight-and-a-half hours of sleep each night and adolescents (10-17 years) are recommended to get a minimum of nine hours of sleep each night. Although some interruptions are unavoidable, it is possible to make small changes that can have a big impact on achieving a full night’s sleep.
Four tips for a better night’s sleep
1. Add 20. If you are not clocking the recommended number of Zzz's per night, do not stress. Going to bed just 20 minutes earlier can increase your cognitive and physical performance two-fold. Move your bedtime up in 20-minute increments until you have reached at least seven hours.
2. Avoid caffeine and stimulants late in the day. Make a conscious effort not to consume caffeine after noon. Coffee, soda, chocolate and even smoking can affect your sleep. Avoid heavy meals or exercise one to two hours before bedtime.
3. Keep the smartphone out of the bedroom. Scrolling through your phone right before bedtime can hurt your overall quality of sleep. Add in any buzzing, flashing lights, ringing or other distractions your phone could emit throughout the night and you have a recipe for not getting enough rest. Leave your phone in a separate room for fewer interruptions in your sleep cycle. The same goes for other electronics. Avoid bright light stimulation of TV screens, computers, tablets and game consoles before bed.
4. Keep bedrooms cool, quiet and dark. Block outside light with curtains, but make sure you are able to let the light in as soon as you wake up.
Going deeper
If you are struggling to get the recommended amount of sleep or still feel tired after getting a night's rest, an underlying medical condition could be the cause. To find out if you are at risk, take an online quiz at www.ketteringhealth.org/sleep.
Kettering Health Network is a faith-based, not-for-profit healthcare system. The network has eight hospitals: Grandview, Kettering, Sycamore, Southview, Greene Memorial, Fort Hamilton, Kettering Behavioral Health and Soin.
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