Get Your Zzzzz's

By Cassie Johnson

For many hardworking adults and busy parents, adequate time to rest is hard to come by. Work schedules, kid's activities, sports, church, household chores, school, family events…the list is never-ending. We often find ourselves staying up late and getting up early to accomplish more on our ‘to-do’ lists. This leads us to the question: How important is it to get enough sleep?

Sleep is a fundamental need for everyone and equally important as maintaining a healthy diet and getting regular exercise. According to a study from Sleep Foundation, around one-third of American adults are sleep deprived. Sleep deprivation refers to getting less than the recommended necessary hours of sleep per night. Adults should get seven to nine hours per night, while children and teens need nine to twelve hours.

Fuzzy Brain & A Short Fuse!

The results of a sleepless or short night’s rest are obvious. While you can’t quit yawning, your co-workers and family may notice your lowered energy level, shorter attention span, and fuzzy memory. Not to mention mood and irritability – when we are short on sleep, we are typically short-fused! Anxiety and frustration will show a lot more. A 2021 study from AMERISLEEP reported that sleep-deprived parents may struggle to show compassion and might act impulsively when they are frustrated.

Accidents Happen

Perhaps more concerning is a study from the National Highway Traffic Safety Administration. They estimate there are approximately 100,000 drowsy-driving crashes per year. These cause nearly 800 fatalities and at least 50,000 injuries! Sleep-deprived employees are 70 percent more likely to be involved in workplace accidents. When you consider putting the safety and welfare of yourself, your family, and those around you in jeopardy, getting enough sleep looks even more important.

Long Term Health Impact

Not getting enough sleep can initiate various health problems including lack of concentration, lack of physical strength, and drowsiness.

“Long-term sleep deprivation puts you at higher risk of obesity, type 2 diabetes, high blood pressure, heart disease, and stroke,” said Cainan Jones, DNP with Four Rivers Internal Medicine. “While we rest, our bodies go to work! Nerve cells communicate with one another to reorganize and provide healthy brain function. Cells are repaired to restore energy and a flood of hormones rushes through your body. Our immune system releases proteins to help fight off infection, which is especially important during a pandemic.”

Sleep Tips

Now we’ve offered you some powerful incentives to get more zzz's here are some tips for a better night’s sleep.

“There are two parts of sleep, “Jones told me. “Duration and quality. Duration refers to how much sleep you get each night. You can improve sleep duration by setting a steady bedtime. Sleep quality is how well you sleep. Simple changes such as not watching television for 30 minutes before bedtime or cutting back on caffeine can help.”

Avoid eating meals late at night and limit fluid intake past 6 pm. Make sure the temperature is comfortable in your bedroom – too hot or too cold and you won’t sleep well. Try using a sound machine with a soft soothing tone or a sound that makes you feel relaxed. Establish a bedtime routine and end the night with a relaxing hot shower or bath.

Naptime!

The circle of life is a funny thing. As kids, we hated taking naps, but, as an adult, the thought of a nap makes us giddy with delight! If you have an opportunity for a cat nap, snatch it! A midday nap will help you relax, reduce fatigue, improve your mood, and give your memory a boost. The Mayo Clinic suggests keeping naps short. The longer you nap, the more likely you are to feel groggy when you wake up. Try taking a 20-minute nap early in the afternoon. Sleep past 3 pm can interfere with regular nighttime sleep.

There’s an App For That!

Ironically, cutting back on screen time may help, but there are apps for better sleep. Free apps like Tide, Sleepo, Slumber, Calm, and SnoreLab might help customize your bedtime plan. If you feel your sleep quality is poor, there are many tips on sites such as sleepfoundation. org, noom.com, or activebeat.com.

Whether you are a caregiver, work the night shift, have an overloaded work schedule, or are a new parent, you still need to take care of yourself by getting adequate sleep. Remember, it’s difficult to take care of others if you aren’t properly taking care of yourself. The risks associated with cutting yourself short on rest far outweigh the reasons you might be trying to stay awake. Now, go catch some zzz’s!