We live in a society that is always pushing people to do more. Many people have to work two jobs to stay afloat, and that’s on top of their personal and family responsibilities. It can be difficult to find time for sleep. At Carolina Dunes Behavioral Health in Leland, North Carolina, we want to help people understand the potential consequences of not getting enough shut-eye.
How Much Sleep Do I Need?
There isn’t one answer to this question. Each person is different from the next, but the general recommendation is:
- Teenagers: 8-10 hours
- Adults: 7-9 hours
- Older adults: 7-8 hours
It’s also important to remember that the number of hours you’re asleep is just a single piece of the puzzle. It’s also important to get sleep that is restful. If something is preventing you from cycling through all of the various stages of sleep, you’re still not going to feel rested, even if you’re getting the recommended hours.
The Impact of Insufficient Sleep
Obviously, if there is a night when you don’t get enough rest, the next day, you might be grumpy, tired, and unable to focus. If you are chronically sleep deprived, you are also at increased risk for:
- Anxiety
- Depression
- Rumination
- Risk-taking behavior
- Suicide
If you already experience these symptoms, not getting enough sleep can make them worse. Poor or insufficient sleep can also place people who are in recovery from addiction at higher risk for relapse.
What Interferes With Sleep?
If you are struggling to get the rest you need, but you’re not sure what the culprit might be, you might consider the following, which are all common causes of sleep disturbances:
- Stress
- A very late, very early, or shifting work schedule
- Eating food that is too heavy, too late in the evening
- Consuming too much alcohol or caffeine in the evening
- Unmanaged mental health diagnoses
- Medical conditions including chronic pain, cancer, diabetes, heart disease, asthma, sleep apnea, restless leg syndrome, and more
- Medications, such as antidepressants, pain relievers, asthma medications, cold and allergy meds, weight loss products, blood pressure medications, and stimulants
- Poor sleep habits such as training your brain to think your bed is a place for watching TV, playing video games, reading, or working, rather than falling asleep, taking naps that are too long or too late in the day, exercising too close to bedtime, using electronics or having bright lights on in your home late into the evening, or having a sleeping area that is too loud, too warm, or otherwise uncomfortable
What You Can Do About Sleep Struggles
Getting good rest isn’t just about what happens as you are trying to fall asleep. The choices you make from the moment you wake up in the morning can have an impact on how you sleep that night.
- Wake up at the same time each day, even on the weekends and holidays.
- Get some sunshine first thing in the morning to help your circadian rhythm get back on schedule. If you aren’t able to go outside, sit near a window with the curtains open or ask your doctor about a lightbox.
- Get some exercise, but do it at least two to three hours before you want to fall asleep.
- Go to therapy if you’re feeling anxious or depressed.
- Avoid naps or at least keep them short and early in the day.
- Eliminate or reduce your use of sugar, caffeine, nicotine, and alcohol.
- Keep your evening meal light and skip late-night snacks or keep them small.
- Reduce your fluid intake in the last couple of hours before bed.
- Keep your bedroom cool and dark.
- Try meditation, deep breathing, and progressive muscle relaxation techniques to help yourself relax.
- If your mattress or pillows are uncomfortable, consider replacing them.
- Turn off screens and bright lights an hour or two before you go to sleep.
- Create a relaxing bedtime routine that your brain can start to connect with going to sleep.
- Go to bed at the same time each night.
If you have tried all of these things and you’re still not getting enough sleep or you’re waking up feeling like you haven’t gotten good rest, then it’s time to talk to your doctor. You could have a medical condition or be taking medication that is interfering with your ability to get the sleep you need.
At Carolina Dunes Behavioral Health, we take a whole-person approach to addressing behavioral health. We know that therapy and medication are only part of the solution for people who are struggling, which is why we create individualized treatment plans for each of our patients to address their unique needs and goals.
