Keeping Things in Balance - Pillar 2: Sleep
Have you ever suffered the consequences of sleep deprivation? CDC statistics suggest that about 35% of US adults get less than 7 hours of sleep a night, even though most adults need around 7-9 hours of sleep a night. US adults seem to wear sleep deprivation as a sort of badge of honor, as you probably know if you’ve ever heard or said the phrase “you can sleep when you’re dead.” But this trophy comes at a cost to our health and wellness.
Sleep Deprivation Decreases Productivity
How sleep deprivation affects our health
Most of us have been in a situation where we’re “burning the midnight oil.” I spent many nights as an undergraduate pulling all-nighters to get assignments done. I figured I was using time wisely -- after all, I thought sleep was the optional part of my busy schedule!But a growing body of research shows that the opposite is true. Lack of sleep impairs the brain on many levels, affecting our ability to respond to stress, concentration, memory, and much more. Fortunately influencers like Arianna Huffington are now linking a good sleep to greater success. She often shares her own frightening story: Arianna drove herself to such a point of exhaustion she collapsed in her office and fractured her face. Clearly it’s a good idea to flip the “I’ll sleep when I’m dead” script, especially considering that a lack of sleep can actually lead to more deaths via things like accidents and medical errors.
Health Problems Linked to Lack of Sleep
Obviously, sleep deprivation affects our day-to-day functioning in a huge variety of ways, more than just headaches and fatigue.For instance, it can affect our mental health, stress levels, quality of work, and interpersonal relationships. The NHS links serious health problems to sleep deprivation, including heart disease, diabetes, and obesity.Meanwhile, newer sleep research points to some evidence that sleep “cleans” the brain, and in this might be linked to the way the brain protects itself from diseases like Alzheimer’s.
How much sleep is enough?
If you don’t know whether you are getting enough quality sleep every night, the main way to tell is whether or not you wake up feeling rested. Some adults need less sleep than others, but aiming for 7-9 hours a night is a good goal. Teenagers, babies, and seniors require different amounts of sleep than adults. My experience with sleep is small incremental changes over time can bring us back to a place of balance where we slowly over time find we wake up feeling more rested. where we can wake rested. There is probably not one quick fix; instead, it’s likely about making small, incremental changes in various aspects of our schedule and behaviors.
How to Sleep Better
If you constantly face insomnia and sleep deprivation, it’s important to get to the root of it all, which could be anything from sleep apnea to restless leg syndrome. But whether or not you've ruled out other health problems, incorporating better routines to improve sleep hygiene is never a bad idea. First off, it’s important to be aware of stimulants. Any caffeine later in the day has the potential to keep us from sleeping, even if we think we’re “immune.” And constantly turning to stimulants leads to consistent patterns of sleeplessness and subsequent exhaustion. Here are some tips for helping to ensure a good night’s rest.
Use a sleep tracker app
Consider acupuncture for pain and stress
Build a regular bedtime routine
Get up at the same time every day
Go to bed earlier versus sleeping in if you are tired
Make sure your sleeping area is well-ventilated, cool and dark
Keep your sleeping area free of electronics
Keep your bed and linens clean and allergy-free
Buy a high-quality mattress
How sleep deprivation affects our health
And remember that the key is to get at least 7 hours of quality sleep!
Acupuncture for Sleep Deprivation
In my practice, I help patients become more empowered about their own health so that they can feel better in the long term. A key principle in my philosophy is educating about the four Lifestyle Medicine Pillars. Sleep is number one, and the other three are:
Acupuncture treatments offer patients an opportunity to understand how to keep their bodies in balance naturally while lowering both stress and pain. Learn more about the benefits of acupuncture by booking a free consultation today!
Enjoyed this article? Here are three more to help you:
3 Uncommon Strategies to Help With Sleep
Three Reasons why Acupuncture is the Best Medicine to Combine with other Therapies
Stress vs Anxiety with Acupuncture Treatments
This article was originally published 2019, but has been updated in May 2020 just for you!