More than a third of American adults aren’t getting enough sleep. And while some may think spending less time snoozing is no big deal, sleep physicians say that’s not the case.
Most adults need at least seven hours of sleep each night. Some may think they can train their bodies to get less sleep or counter sleepiness with caffeine, but that doesn’t mean their body doesn’t need the ZZZs, said Dr. Marlene Dietrich, medical director of the PeaceHealth Southwest Medical Center sleep lab.
“It’s rare that people can feel good with less than six (hours),” she said. “Your body may adapt to it, but it doesn’t mean it doesn’t need it.”
Not getting enough sleep can not only affect wakefulness the next day, but it can mean you’re less alert and focused, putting you at a much higher risk for accidents, Dietrich said. Studies have also linked getting less than seven hours of sleep per night to an increased risk of obesity, diabetes, high blood pressure, coronary heart disease and stroke, according to the Centers for Disease Control and Prevention.
The ABCs of ZZZs
Recommended number of hours of sleep per day by age
• Newborn (0-3 months): 14-17 hours.
• Infant (4-12 months): 12-16 hours (including naps).
• Toddler (1-2 years): 11-14 hours (including naps).
• Preschool (3-5 years): 10-13 hours (including naps).
• School age (6-12 years) 9-12 hours.
• Teen (13-18 years): 8-10 hours.
• Adults: 7-9 hours.
Sources: American Academy of Sleep Medicine and National Sleep Foundation
In a national survey, about 68 percent of Washington adults reported getting at least seven hours of sleep each night. That’s higher than the national median of 65 percent, according to the CDC.
“Why people aren’t getting enough sleep is probably largely a function of our society,” Dietrich said.
People overschedule themselves and are subject to pressures at work, in their personal lives and online. That information-overload pushes people to stay up later, Dietrich said.
In addition, digital devices can interfere with sleep, said Dr. Akhil Raghuram, sleep physician at Vancouver Sleep Center.
The blue light emitted from cellphones, televisions and computers tricks the body into thinking it’s earlier in the day than it is. Using those devices before bed can not only make it difficult to fall asleep, it can also delay and shorten the deeper sleep cycles, making you tired the next day, he said.
“That’s the biggest enemy of sleep,” Raghuram said.
But there are ways to improve the amount and quality of sleep you’re getting, the physicians said.
First, make sure you’re in a good environment for sleep. Make sure the room is dark — turning off devices at least an hour before bed — quiet and relaxing, Dietrich said.
It’s also important to make sure you’re ready for bed; lying in bed for hours because you’re not tired will not improve your sleep, Dietrich said. If after 20 to 30 minutes you haven’t fallen asleep, get out of bed and do something for a little bit, such as read a boring book with a dim light, and then lie down again, she said.
What you do during the day can also impact your ability to sleep at night.
Be sure to get outside, even in the winter, and go for walks. If you’re indoors, make sure the windows are open to allow sunshine in, Raghuram said. Those things promote wakefulness during the day, he said.
People should also avoid napping during the day, Dietrich said. If you really need a nap, only sleep 20 to 30 minutes — never more than 45 minutes. Long naps allow you to get into a deeper sleep, which will make you groggy when you wake up and less tired later, she said.
Dietrich also suggests avoiding caffeine later in the afternoon and advises against eating dinner too late or exercising late at night. The best time to exercise to promote better sleep is late afternoon to dinnertime, she said.
Drinking alcohol may help people fall asleep, Dietrich said, but it disrupts sleep later, so she advises against it.
It’s also important to make sure the sleep you’re getting is efficient, Raghuram said.
If you suffer from other issues, such as restless legs or teeth grinding, make sure they’re addressed so they don’t interfere with your sleep, Raghuram said. In addition, if you’re snoring excessively or feel as though your behavior is affected by your sleep quality, you may need to be tested for sleep apnea, he said.
Avoiding big sleep pattern changes on the weekends is also important. If you normally go to bed at 10 p.m. during the week, but stay up until 1 a.m. on the weekends, you’ll pay for it come Monday, Raghuram said.
“That’s like giving yourself jet lag,” he said. “So when you come back to work on Monday, you feel like you traveled to the East Coast and back but didn’t see any of the sights.”
