Countless studies now show the negative health impact of sleep deprivation. Studies like the one published in the European Heart Journal, found that participants with the best sleep had a 34% reduced risk of cardiovascular disease when compared with participants with the worst sleep habits.

Sleep is critical for health. According to the National Sleep Foundation, sleep is “food for the brain.” It regulates metabolism and hormones, regenerates tissue, improves cognitive function and mood, boosts immunity, and so much more.

In our clinic we strive to guide people to reach their health goals. Most patients expect that to correct issues in their health they will need to make diet changes, take some supplements and make lifestyle modifications. Hardly ever do people think of including getting more sleep as part of those lifestyle modifications and it is very difficult to convince people to do so.

I know that like so many other things, changing habits can be difficult for many reasons. My observations suggest that there are two general obstacles getting in the way of better sleep.

First, over the past 20 years, we’ve only started to understand just how damaging the effects of sleep deprivation can be. The general awareness of how damaging sleep deprivation really is, needs to increase.

Second, even when people do understand the risks of not sleeping enough, it can be hard to make the necessary changes in today’s hectic world. Between work, family, and personal obligations, as well as the constant distractions, it’s often challenging to find 8.5 hours (or more) to spend in bed. This is what most adults need in order to get the required 7.5 to 8 hours of sleep.

Is it that people do not want to decrease their risk of cardiovascular disease by 34%? Do they not believe the overwhelming evidence? I don’t think so. I just think it is a matter of priority. For an adult, in the different seasons of life, we often sacrifice our well being for other things or people. For parents, those sacrifices, in one form or another, are often for our children. So if you won't develop better sleep habits for your own sake, do for your kids. They will pick up your habits, good or bad. How devastating is the effect of sleep deprivation on children?

Three steps to better sleep.

1. Duration: Know that you need 7 ½ to 8 hours of sleep each night… that is actual sleep time. Time in bed will typically be 30 – 60 minutes longer than our actual sleep time. So let’s be real about what time you need to be getting into bed, especially if you have a set wake up time. Using a wearable monitor like a fit bit or similar device can be helpful in tracking quality sleep.
2. Intention: Simply believing that you need an adequate amount of sleep each night is not enough, you have to intentionally commit to it. Once you know what your go to sleep and wake time is, you have to be disciplined about it. If bed-time is 11:00 pm don’t start another episode of your favorite TV show at 10:45pm.
3. Environment: Getting better and more sleep is not just about bed-time, it’s also how you are prepped to sleep, through your daily diet, activity and environmental impacts. Avoid stimulant foods, especially late in the day. During the day be sure to be physically active at some point. Try to be exposed to bright, preferable natural (blue) light early and often during the day until evening, when lighting should naturally be lower and more shifted to the amber hues. Finally, keep your sleep environment cool, calm, quiet, and dark.

Sweet dreams.