Often, we get told how important sleep is, and we know this because we get tired if we do not get enough sleep the night before. But we do not talk about the other impacts sleep has on our lives and the lives of others.
According to the journal of clinical sleep, medicine adults should get on average around 7 or more hours of sleep each night to promote optimal health. Sleeping less than 7 hours per night is associated with adverse health outcomes, including weight gain and obesity, diabetes, hypertension, heart disease and stroke, depression, and increased risk of death. Sleeping less than 7 hours per night is also associated with impaired immune function, increased pain, impaired performance, increased errors, and a greater risk of accidents. Drowsy driving is responsible for more than 6,000 fatal car crashes every year in the US, and people with severe insomnia are 7 times more likely to have work-related accidents than workers who get enough sleep.
Our health plays many roles in our sleep. For example, a 10% increase in body weight also increases that person’s risk of developing obstructive sleep apnea (OSA). It is very important we take care of our health. Adding fruits, vegetables, whole grains, and healthy fats to your diet will benefit your overall health including your sleep.
Tips to increase sleep:
- Decrease light exposure throughout the day
- Reduce time on your electronic devices before bed, including watching TV
- Get on a schedule
- Practice yoga, meditation, and mindfulness
- Watch what you eat and when you eat it, allow yourself time to digest
- Exercise during the day
- Limit caffeine, specifically 6 hours before bedtime
