How many hours of sleep is enough for one night? It depends who you ask. Newborn babies need 16 hours of sleep and adolescents might say the same of themselves as well! Most studies show that adults need an average of eight hours of sleep. Yet surveys conducted by the National Sleep Foundation (NSF) show that at least 40 million Americans suffer from more than 70 different types of sleep disorders and 60% of adult Americans report having sleep problems multiple nights during the week.

In the 21st century where we all are so interconnected all the time and where the boundaries between work and personal life are blurring with each passing day, sleep is becoming more and more undervalued. According to the National Institute of Health (NIH), “ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others.” And American Psychological Association (APA) attributes lack of proper sleep as impacting the following:

  • Brain and nervous system: Study after study has shown that a good night’s sleep improves learning and helps in memory retention via a process called memory consolidation. When you are learning a new skill such as playing the violin or knitting, sleep boosts your learning and problem-solving skills. A good night’s sleep also helps you pay more attention and be more creative.
  • Cardiovascular system: Sleep is involved in the repair of your heart and blood vessels. Serious and chronic sleep disorders have been linked to hypertension, increased stress hormone levels, heart disease, high blood pressure, and irregular heartbeat.
  • Metabolic functions: Chronic sleep deprivation may cause weight gain or obesity by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite. Sleep also affects the way our bodies react to insulin (insulin controls the blood sugar level). A lack of sleep results in an increase in the sugar level which could further result in diabetes.
  • Immune system: Ongoing sleep deficiency can change the way in which your immune system responds. For example, if you’re sleep deficient, you may have trouble fighting common infections. Each infection then makes your body more vulnerable to the next one because the body’s immune system does not get enough time to heal itself and regenerate its cells (that fight the infection).

So how can you change your sleep habit/pattern?

First, gain an understanding of how much sleep is necessary for your body – for you to feel alert and creative the next day. To get an accurate number for yourself, you need to try different hours of sleep each week and notice changes in memory & retention, mood and irritability, weight gain or loss, etc. Some adults do well with four, others with six, others with eight, and yet others with ten. Find the magic number that works for you and then find a way to stick to it.

Second, develop a night-time ritual so that you go to bed at the same time every day. For instance, your night-time ritual could consist of taking a hot shower, writing a gratitude journal for the day, and reading three to five pages before falling asleep.

Third, manage your eating habits so that you are not eating big and/or heavy meals in the evening. Eat a light dinner generally three to four hours before you intend to fall asleep. If you feel hungry by the time you are in bed, drink a cup of warm milk.

Try the above three action items to improve your sleep pattern and let us know how well they worked for you. In the meantime, sweet dreams.