How are you sleeping? The secret to better rest

Tossing, turning, counting sheep—sound familiar? If you've found yourself in the throes of sleeplessness, you're not alone. According to Google Trends, ‘sleep’ hit an all-time high as a search topic in 2023, and one in three U.S. adults say they slept somewhat or much worse in 2023 than in previous years.

Sleep is also a big business, with the global sleep market set to reach $585 billion this year. So, how are you sleeping? It's not just a popular conversation but a question at the heart of your health.

A lack of sleep can correspond with an increased risk of diabetes, cardiovascular disease, obesity, dementia, anxiety and depression according to the Centers for Disease Control (CDC) and the American Heart Association (AHA). Once upon a time, lack of sleep was a status symbol of productivity, but our mindset is changing, and tools like smartwatches are drawing attention to how lack of quality sleep impacts our lives.

What does “quality sleep” mean?

Most of us have heard adults need seven to eight hours of quality sleep each night. But as anyone with trouble staying asleep will tell you, “quality sleep” isn’t just about how long you’re asleep. With increasing age, adults are less likely to have trouble falling asleep but more likely to have difficulty staying asleep. Women may also need more sleep than men due to women's longer circadian rhythm and longer melatonin rhythm.

Truly restorative sleep, aka quality sleep, is defined as:

• Staying asleep for most of the time you are in bed
• Falling asleep within 30 minutes
• Waking up no more than once a night
• Awake for no longer than 20 minutes if you wake up during the night

What do sleep experts recommend?

1. Personalize your bedtime: Are you an early bird or a night owl? You’ve probably seen the meme about being “some form of a permanently exhausted pigeon!” but science backs the fact that each of us has a unique sleep cycle – meaning the hours when sleep is the most refreshing. Try varying your sleep timing for a few days and keep track of how rested you feel during those days. Are you most rested when you go to bed earlier or when you sleep later? Journal your sleep schedule for a few nights, and include when you go to bed, how many hours you sleep and how long it generally takes you to fall asleep.
2. “Schedule” sleep: Once you’ve figured out what time works best for you to go to bed and wake up, stick to a schedule. New research has shown that a consistent sleep schedule may be as crucial to overall health as the amount of sleep we get each night. Going to bed and waking up at consistent times, even on weekends, helps regulate your body's internal clock. Maintaining a consistent sleep schedule will help optimize your sleep quality.
3. Just say “no” to devices with screens in bed: The blue light emitted by screens can disrupt the production of melatonin, a hormone that regulates sleep. Not using devices such as cell phones and laptops before bed reduces exposure to this light, helping you fall asleep faster and improve the quality of your sleep. It also reduces distractions and stress from notifications, emails and messages. And let’s face it, when these devices are nearby, it’s tempting to do “one more thing” before we wind down, which delays bedtime.
   • Try this: Many cell phones now have a “sleep” setting. Try turning on this feature to remind you an hour or two before you want to fall asleep. You can set up your device to turn off notifications and turn on the “do not disturb” feature so you will be less tempted to use it.
4. How’s your sleep hygiene? Sleep hygiene involves creating a conducive sleep environment and adopting behaviors that enhance the ability to fall and stay asleep. Keep the bedroom dark, quiet, and cool to create a comfortable sleep environment.
   • Try this: Your bedroom is probably not as dark as it should be for quality sleep. Even when our eyes are closed, light impacts our sleep. Something as small as wearing a sleep mask or using blackout curtains or blinds may significantly impact our sleep quality. This will promote the deeper restorative levels of sleep needed for the body to heal and regenerate.
5. Nutrition matters: Don’t eat a large meal before bedtime, and avoid consuming caffeine in the afternoon or evening. Avoid alcohol before bedtime and reduce your fluid intake before bed.
6. Talk to your doctor: The Internet is full of unconventional sleep hacks these days. From supplements to things to drink to mouth taping, it seems there’s a new “sleep trend” every month. But your first step before trying these “hacks” should be speaking to your doctor. He or she will best determine if there is a true concern about the amount and quality of your sleep or whether there may be an alternative influence, such as prescribed medications or over-the-counter medications or supplements.

You should tell your doctor if you:

• Have trouble falling or staying asleep
• Feel tired during the day
• Experience physical pain, discomfort, or other complaints (for instance, signs of obstructive sleep apnea or pauses in breathing at night) or pronounced snoring that prevent you from getting a good night’s sleep

If you're struggling to sleep, schedule an appointment with a Sentara provider to start the journey towards restful nights.

If your provider suspects a sleep disorder, they will likely refer you to a sleep specialist at an accredited sleep center. These professionals have specialized training in diagnosing and treating sleep disorders and can provide personalized treatment recommendations based on your needs.

More information:

• Sleep Foundation
• American Academy of Sleep Medicine