Maybe you know the frustration: You’re tired, but your mind won’t stop ruminating about your day or anticipating what’s going to happen tomorrow. You try to get some sleep, but it’s elusive.
Everyone can have an occasional bad night. But if insomnia becomes a regular issue for you, it’s time to develop some good sleep strategies.
The topic is timely as we recently transitioned to daylight saving time, when we moved clocks forward an hour. Though it seems like we’re only losing a small amount of sleep, the change can have a significant effect on our sleep patterns. The impacts can remain, as daylight saving time is less aligned with our natural sleep rhythms.
“If you’re feeling particularly off this month, that may be part of the reason why,” says Karlee Curtis, a Physician Assistant with ThedaCare Physicians-Appleton North. “Studies show people may lose anywhere from 20 to 30 minutes of sleep in the days and weeks following the time shift.”
With March recognized as National Sleep Awareness Month, we’re sharing tips for getting quality rest so you can safeguard your health and feel your best each day.
Importance of Sleep
“Sleep is essential to both mental and physical health,” Curtis says. “Like good nutrition, physical activity and drinking plenty of water, quality rest is a building block to good health.”
Deep, regular sleep is important because it gives your brain the chance to form memories while also performing a detox process. These are both necessary for healthy cognitive function.
According to the Sleep Foundation, benefits of healthy sleep include:
- Improved memory, focus and learning
- Better mood and emotional regulation
- Stronger immune response
- Balanced appetite and metabolism
- Reduced risk of chronic conditions like heart disease and diabetes
- Faster muscle recovery and tissue repair
- Increased energy and daytime alertness
Sleep Guidelines by Age
How much sleep you need changes throughout your lifetime.
“The amount of sleep we need decreases as we get closer to adulthood, with the youngest children needing the most sleep,” says x. “The restorative power of sleep on physical growth and brain development can’t be understated.”
The Sleep Foundation offers the following recommendations by age:
- Newborn, 0-3 months — 14-17 hours, including naps
- 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
- Adult, 18 and older — 7-9 hours
Sound Sleep Strategies
“One of the best ways to prevent sleep problems is to head them off through establishing healthy habits,” Curtis says.
Set the stage for sound sleep by:
- Exercising regularly
- Creating a relaxing bedtime routine that helps signal to your mind and body that it’s time to wind down
- Going to bed only when you’re sleepy while also ensuring you’re allowing enough time to get at least seven hours of sleep
- Keeping a consistent wake and sleep schedule, even on weekends
- Avoiding alcohol use and heavy meals before bedtime
- Stopping caffeine intake at least six to eight hours before bed or up to 12 if you’re sensitive to caffeine
- Setting aside devices at least 30 to 60 minutes before bed — the blue light that devices emit can interfere with sleep
- Maintaining a comfortable, cool temperature in your bedroom and ensuring your space is relaxing and quiet
- Keeping naps to a maximum duration of 30 minutes and avoiding snoozing after 3 p.m.
When to Seek Help
If falling or staying asleep becomes an ongoing problem for you, it can be tempting to reach for an over-the-counter sleeping pill or supplement. But it’s best to talk to your health care team.
Before your visit, keeping a sleep diary can help you or your health care provider understand what may be preventing you from sleeping well. Record your bedtime, when and how often you’re waking at night, when you wake in the morning and naps during the day. Also make note of exercise, alcohol and caffeine consumption, and when you’re taking medications.
Many factors can impact sleep. These include certain medications, chronic stress, mental health conditions, substance use, restless leg syndrome and sleep disorders, to name just a few. Your doctor or advanced practice provider can help rule out underlying issues that may be disrupting your sleep and guide you to effective treatments.
For example, cognitive behavioral therapy for insomnia offers a proven and highly effective way to treat sleep problems. Programs are available online, or your provider can help you connect to one. “Above all, we want people to know there’s hope for chronic sleep problems,” Curtis says. “Rest is a vital pillar of health and well-being, and our teams are here to help people establish or return to a healthy sleep routine.”
