Key Takeaways:
- Poor sleep habits can put people at greater risk of chronic diseases, including obesity, depression, type 2 diabetes, and heart disease
- Many of these diseases can be serious and can significantly reduce life expectancy
- Taking steps to get enough rest is essential for your overall health and well-being
- Establishing a regular sleep schedule, creating a relaxing bedtime routine, and exercising regularly can help improve sleep quality
- Limiting daytime naps, reducing stress, and eating a light evening meal can also help promote better sleep
If you’re not getting enough sleep, it’s essential to change that. Healthy sleep habits can help improve your overall health and reduce your risk of chronic diseases.
Getting enough quality sleep at night is vital for overall health and well-being. It helps improve mood, boost energy levels, and promote mental and physical health. Unfortunately, many people don’t get enough sleep. In fact, according to the Centers for Disease Control and Prevention (CDC), one in three adults doesn’t get the recommended seven or more hours of sleep a night.
With the rising demands of work, family, and social obligations, it’s no wonder so many people are sleep deprived. But what many don’t realize is that chronic sleep deprivation can have serious consequences. Poor sleep habits are linked to several chronic diseases , including obesity, depression, type 2 diabetes, and heart disease .
This comprehensive guide will discuss the link between sleep deprivation and chronic disease and offer tips on how to get better sleep.
The scary link between sleep deprivation and chronic diseases
After a long day, you may be tempted to stay up late to watch your favorite show or catch up on work. The next morning you wake up feeling groggy and exhausted, but you push through the day, telling yourself you’ll make up for lost sleep on the weekend.
If this sounds familiar, you’re not alone. The American Sleep Apnea Association reports that 70% of American adults don’t get sufficient sleep at least one night a week, while 11% rarely, if ever, get enough sleep every night.
When you don’t get enough sleep, your body doesn’t have time to repair and regenerate. This can lead to a host of chronic diseases, including:
- Obesity: Studies have linked sleep deprivation to weight gain. One study found that people who slept fewer than 6 hours a night had a higher BMI (body mass index) than those who slept 8 hours a night. During sleep, the body releases hormones that regulate appetite. When you’re sleep-deprived, these hormones are out of balance, leading to increased hunger and cravings for unhealthy foods. Poor sleep also accelerates the production of insulin, a hormone that promotes fat storage.
- Depression: Sleep deprivation can worsen symptoms of depression and contribute to the development of the condition. A sleepless night causes irritability, fatigue, mood swings, and feelings of sadness. During one study , people who slept only 4.5 hours reported feeling sad, angry, depressed, and stressed.
- Type 2 diabetes: Inadequate sleep significantly alters how your body processes glucose, increasing the risk of type 2 diabetes. A group of healthy subjects had their sleep time restricted from 8 to 4 hours per night for 6 nights. The researchers found that the subject’s ability to process glucose was reduced by more than 30%. Impaired glucose control is also correlated to obstructive sleep apnea.
- Heart disease: Poor sleep habits are linked to an increased risk of heart disease . People with hypertension (high blood pressure) experience elevated blood pressure after a single night of sleep deprivation. People suffering from obstructive sleep apnea (a condition where breathing is interrupted during sleep) have a higher risk of developing heart failure. During sleep, their airways become blocked, causing them to wake up frequently. As a result, they don’t get the deep, restful sleep they need.
Tips to improve your sleep quality
Here’s the lowdown on the top tips to help you get better sleep:
Establish a regular sleep schedule and stick to it
The best and most effective way to improve your sleep quality is to establish a regular sleep schedule and stick to it. Going to bed and waking up at the same time every day will help train your body to sleep better. This consistency will also help regulate your body’s natural sleep-wake cycle. Aim for 7–8 hours of sleep every night.
Create a relaxing bedtime routine
A relaxing bedtime routine can help you transition from the hustle and bustle of the day to a calm and relaxed state conducive to sleep. This routine may include activities such as reading, taking a bath, listening to soothing music, or stretching. Avoid watching television or working on the computer in bed. The light from screens can interfere with sleep.
Create a sleep-friendly environment
Your bedroom should be dark, quiet, and cool. Consider using blackout curtains or an eye mask to block out light. If noise is a problem, use a white noise machine or earplugs to drown out disruptive sounds. With the calm and comfortable environment you’ve created, your body will likely drift off to sleep.
Exercise regularly
Regular exercise can improve your sleep quality by helping you fall asleep faster and sleep more soundly. Aim for 30 minutes of moderate exercise most days of the week. Avoid exercising close to bedtime, though, as this can interfere with your ability to fall asleep. The best exercises for sleep are those that don’t require much thought, like walking, swimming, or yoga. The goal is to wind down, not get revved up.
Destress before bedtime
Stress can keep you up at night and make it difficult to fall asleep. If you’re feeling stressed, take some time to relax before bed. Try deep breathing exercises, read a relaxing book, or take a hot bath. Journaling before bed can also help you get your thoughts on paper and off your mind.
Limit daytime naps
Sometimes, a quick nap during the day can be refreshing and give you the boost of energy you need to power through the rest of your day. However, napping for too long or too close to bedtime can interfere with nighttime sleep. If you need a nap, aim for less than 1 hour and do it earlier in the day.
Check your diet
Going to bed overfull or hungry can impact your ability to fall asleep. Eating a light evening meal or snack can help you fall asleep more easily, whereas a heavy meal before bedtime can cause discomfort and make it difficult to relax enough to sleep.
Give your body time to digest before you lie down for the night. The stimulating effects of caffeine and alcohol can also make it hard to fall asleep and stay asleep. Avoid caffeine in the afternoon and evening, and limit alcohol consumption to 1–2 drinks per day.
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