What you need to know
Americans are not getting enough sleep. This has been proven by studies and articles cited below. Lack of sleep leads to disease. Our sleep habits must be changed if we want to experience optimal health! Adults should be getting 7-9 hours of sleep per night. What if we struggle with going to bed, falling asleep, or staying asleep? I’ve got 5 tips to improve sleep quality, as well as resources: jump to the paragraph entitled “How can I improve my sleep?” to learn more!
Everyone needs sleep, and likely more of it
Sleep. It’s something we’ve all gotta do, but something that many of us struggle with. In fact, sleep problems are widespread throughout the American population. The statistics differ depending on who you are referencing, but take a glance at some of them:
In 2014, the National Sleep Foundation reported that in America, 45% of people have sleep troubles. [1]
In 2016, Consumer Reports said that 68% of Americans have sleep issues “at least once a week.” [2]
Also in 2016, the CDC gave the disturbing statistic that one out of three American adults “are not getting enough sleep on a regular basis, according to a new study…” [3]
You get the picture. Even without these official reports, lack of sleep is evident around us. We come into work bleary eyed. No one better block our way to getting that morning cup of coffee. We desperately want to hit snooze every morning. Or maybe we have the opposite problem, tossing and turning while sleep evades us.
Lack of sleep leads to disease
Sarah Ballantyne, Ph.D. (better known as “The Paleo Mom”) is a huge proponent of adequate amounts of quality sleep. (She even has a program called “Go To Bed” to help people with better sleep.) A quick search on her site reveals the scary fact that lack of sleep leads to disease. Lack of sleep contributes to weight gain (or the inability to lose weight), insulin resistance (which can lead to diabetes or metabolic syndrome), and is linked with all-cause mortality. [4, 5, 6]
I encourage you to read her articles because they are well-researched and everything she publishes is based in GOOD science. But even if you don’t, just know that not getting enough sleep IS undermining your health! There’s just no way around it. I know it stinks, because we all feel like if we could sleep less, we could get more done. But the fact is that we need sleep to live and function OPTIMALLY.
How much sleep should I be getting?
You’re probably asking yourself that question right about now. As with anything, you have to find out what fits your body best. According to the Journal of Clinical Sleep Medicine:
Adults should sleep 7 or more hours per night on a regular basis to promote optimal health. [7]
There is also such a thing as getting TOO much sleep. Have you ever slept in on the weekend, thinking you’re going to “catch up” on the sleep you lost during the workweek, and feel even worse? I have. I think much of that has to do with circadian rhythm and sleeping way past when the sun rose. The JCSM also implies that 9 hours of sleep per night may be the maximum that healthy adults should be sleeping per night. [7]
So with this information, it’s safe to say that we should be getting between seven to nine hours of sleep per night as adults. For me, my sweet spot is around eight hours. If I’m dealing with sleep debt or not feeling well, nine hours helps my immune system and energy. I track my sleep using a Fitbit HR, on the most sensitive setting. Just because I’m in bed for eight hours doesn’t mean I slept for that entire time. On the nights I toss and turn more, I don’t feel as rested.
How can I improve my sleep?
If you came to this article, you may be looking for just this section. So I’m going to give you five ways to improve your sleep. Disclaimer: this post contains affiliate links. Click here to learn what that means.
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- Create a relaxing nighttime routine. Chances are that, if you aren’t creating a restful environment for sleep, you won’t get high-quality sleep, unless you are totally exhausted. You may even not feel like going to bed in the first place! Rituals for a relaxing nighttime routine include drinking herbal tea, taking an Epsom salt bath or warm shower, and reading a REAL book. Don’t exercise in the evening (other than taking a gentle walk), don’t bring your computer to bed, and try to avoid stressful conversations or thrilling TV shows/movies.
- Wear blue-blocking glasses. Yup, I’m talking about those orange protective goggles. You may look like a dork, but who cares? The reason for wearing these is because blue light suppresses the production of melatonin, which is the hormone that helps us experience restful sleep. [8] The sun is the strongest source of blue light, but artificial lighting also produces blue light – especially screens like the TV, computer, and smart phones. If you have an iPhone, you can set your screen to have an orange hue as it gets dark, but in my opinion it’s not enough. Grab a cheap pair from Amazon for less than $10; they will get the job done. If you’re looking for something more stylish, Swanwick is pricier but a great brand. They even have different sizes and glasses that can fit over prescription glasses. Put them on when it gets dark outside, or at least a couple hours before you plan to hit the hay.
- Use magnesium spray. The NIH reports that almost half of Americans are deficient in magnesium! [9] You may just recognize it as a mineral in your multivitamin, but it can actually help you sleep better. My husband and I have started using Ancient Minerals Magnesium Oil Spray. I use the 10 recommended sprays and rub it into my feet. I’m feeling a marked difference in how deeply I sleep! I also start getting sleepy almost right after I use it.
- Use essential oils. I’ve been using essential oils to assist with sleep quality for years. My newest favorite is vetiver, which is a thick oil from the vetiver root sourced in Haiti. I rub one drop across my forehead before lying down. I started doing this because I wanted to help calm my prefrontal cortex and racing, anxious thoughts. It works! On my husband I rub the Breathe blend across the bridge of his nose to ease snoring. I also diffuse the Serenity blend with juniper berry create a calming atmosphere.
- Make your bedroom a sleep-inducing haven. Diffusing essential oils is one way to do this, but it entails so much more. How comfortable is your bed? Do your sheets make you too hot and sweaty? What’s your thermostat turned to at night? Is there blue light from a clock or other electronics, or street lights seeping in through the curtain? The temperature, comfort of your bed, and ambient light can disrupt your sleep. Cool air is better for sleep: the National Sleep Foundation says that 65 degrees F is the sweet spot. [10] 68-69 is what my husband and I have found ideal.
Implementing these strategies
It may be overwhelming to try and change everything at once. It may even be cost-prohibitive (like if your bed isn’t that great). So start in the place that could make the biggest impact. Are you not taking a magnesium supplement? Order a bottle of Ancient Minerals. Do you find yourself running around till the moment you hop into bed? Focus on creating a bedtime routine for yourself. Choosing your favorite herbal tea to make every night is an easy place to start. Can’t stay away from your phone or just HAVE to watch that evening show? Buy a pair of blue-blocking glasses so your body can still produce melatonin. Do you need help with getting to sleep and staying asleep? Purchase some calming essential oils and a diffuser. Make these things habits in your life and you’ll be soundly snoozing in no time!
What kind of sleep-related issues are you facing? Sleep is one of the most important facets of an optimally healthy, holistic lifestyle.
Resources:
References
[2] https://www.consumerreports.org/sleep/why-americans-cant-sleep/
[3] https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html
[4] https://www.thepaleomom.com/link-sleep-weight/
[5] https://www.thepaleomom.com/3-ways-regulate-insulin-nothing-food/
[6] https://www.thepaleomom.com/sleep-and-disease-risk-scarier-than-zombies/
[7] http://jcsm.aasm.org/viewabstract.aspx?pid=30048
[8] https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
Wendi says
This is such a wonderfully written post on something that affects everyone! When I don’t get enough sleep, it’s so hard to function. I will definitely implement some of your tips to try and improve my sleeping habits.
Malori says
Thank you Wendi! Well said, it does affect everyone. I get the same way too if I don’t get enough sleep! Let me know how things go with implementing these new habits. 🙂
Kia says
Starting a new business = barely any sleep. These are valuable snd simple tips I can implement!
Malori says
Ah yes! I feel you with that. It’s so easy to stay up late working on stuff!