The Importance of Sleep
By Anna Sanchez, RN
“Come to me, all you who are weary and burdened, and I will give you rest.” Matthew 11:28
This month’s guest columnist is Anna Sanchez, RN, a Bethel member and a faculty member of Augsburg University in the Nursing Department. Prior to teaching at Augsburg, Anna worked at Mayo Clinic as a staff RN and as a nurse educator. Her clinical expertise is in cardiac care and care of the older adult.
Anyone who has been around a tired, cranky child can attest to the importance of sleep. God wonderfully made us with a biological and psychological need for about one-third of our lives to be spent in slumber. Even Jesus needed the restoration sleep provides. In Mark 4:35-40, Jesus napped in the boat after teaching to a crowd as a storm rose and scared the disciples. And yet, we are more likely to humble-brag about how little we sleep. As a culture, we equate sleep with sloth. But research shows that nothing could be further from the truth. Sleep is crucial to emotional and physical health.
Despite its importance, sleep deprivation is such a wide-spread problem that the Centers for Disease Control (CDC) has declared that it is a public health epidemic (Gwinn, 2016). The CDC (2017) estimates that about one-third of adults in the United States do not get enough sleep. The magic number for most adults is 7-8 hours per night. Anything less than 7 hours is considered insufficient sleep or “short sleep”. Children need considerably more sleep, with teens still requiring 8-10 hours per night (CDC, 2017, March 2). Interestingly, Olmsted County is among the Minnesota counties reporting the highest rates of short sleep, with 28.5-33.4% of adults reporting less than 7 hours of sleep in a 24-hour period (CDC, 2016, November). But for Minnesota as a whole, we are among the most well-rested in the nation (CDC, 2016, November). Could that be why we are considered “Minnesota Nice”?
We all know the short-term consequences when we don’t get enough sleep – the drowsiness, crankiness, and impatience that come after a “short night” can make for a rough day. But there are long-term consequences as well. Lack of sleep has been linked to weight gain, heart disease, stroke, diabetes, and depression (U.S. Department of Health and Human Services, n.d.). Sleep deprivation has even been implicated in Alzheimer’s disease and dementia, possibly contributing to the formation of plaques in the brain (National Sleep Foundation, 2017b). There could also be a link to several types of cancer as well (Blackburn, 2017). Even though the research is not yet conclusive, there is no downside to getting enough zzz’s each night, so it would be a safe bet to err on the side of caution.
If the negative consequences to your own health do not convince you to let a few tasks remain undone in order to get to bed sooner, consider the safety of others. Drowsy drivers are at fault for an estimated 6,000 fatal crashes annually (CDC, 2016, February 18). The CDC reports that “being awake for at least 24 hours is equal to having a blood alcohol content of 0.10%. This is higher than the legal limit (0.08% blood alcohol content) in all states” (CDC, 2016, February 18, para. 9).
The tips for a better night’s sleep are probably things you have heard from your parents or told your own children, but sometimes a refresher can spur us into action:
Have a consistent bedtime and wake-up time, even on the weekends. Consider setting an alarm to remind you to get ready for bed to ensure that you get those 8 hours you need. In fact, if you are getting sufficient sleep during the week, you should not feel the need to sleep in on the weekends.
When you go to your bedroom, let there be cues for your body to know that it will be time to sleep. Make your bedroom a place for only relaxation and rest. Don’t watch TV in your bedroom. Make the temperature comfortable (sleep experts suggest 65 degrees). Try using lavender scents in your bedroom to promote relaxation.
Dim the lights in your home in the evening to let your body get used to the darkness. This helps cue your body to release melatonin, a hormone that promotes sleep. Invest in room darkening blinds, which are especially helpful in the summer months or for those who need to sleep during daylight hours.
Turn off screens and electronic devices at least two hours before bed. The light emitted from computer screens and electronic devices prevent your body from releasing melatonin. Reading is a great way to relax before bed, but don’t read from a phone tablet; opt for an old-fashioned book instead.
Getting some exercise will help you sleep better, but make sure you wrap up your sweat session at least a couple hours before you go to bed.
What you eat and drink can affect your sleep as well. Avoid large meals before bed, as well as spicy foods, caffeine, and alcohol. If you want a light snack, choose one that is high in carbohydrates and low to moderate in protein, such as whole wheat crackers with cheese, toast with peanut butter, or cereal with milk.
In this “Med City”, we know that while most people are asleep, there are many others who are working to meet the needs of others. About 15% of Americans work outside the typical business hours (National Sleep Foundation, 2017a). While this creates unique challenges, creating a calm and dark sleep environment can promote sleep for shift workers as well. If you are trying to sleep when the rest of your household is awake, try using a white noise machine to cancel out some of the loud, sudden noises.
Sleep is a gift from God, and we should respond with grateful acceptance of this gift. Every day, we get a fresh start to try to create some good habits. Tonight, aim for a little more sleep, and I bet you will be thankful tomorrow!
References
Blackburn, K. B. (2017, March). Cancer prevention, sleep, and obesity: Is there a link? Retrieved from https://www.mdanderson.org/publications/focused-on-health/March2017/cancerprevention-sleep-obesity-is-there-a-link.html
Centers for Disease Control. (2016, February 18). Drowsy driving. Retrieved from https: //www.cdc.gov/sleep/about_sleep/drowsy_driving.html
Centers for Disease Control. (2016, November). Sleep and health among adults in Minnesota. Retrieved from https://www.cdc.gov/sleep/pdf/states508/FS_ShortSleepByState_MN_508tagged.pdf
Centers for Disease Control. (2017, March 2). How much sleep do I need? Retrieved from https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
Centers for Disease Control. (2017, March 9). Sleep and sleep disorders. Retrieved from https://www.cdc.gov/sleep/index.html
Gwinn, J. (2016). Lack of sleep may cause Alzheimer’s. Retrieved from https://www.alzheimers.net/2013-10-29/lack-of-sleep-may-cause-alzheimers/
National Sleep Foundation. (2017a). See: A great night’s sleep can depend on the visual conditions in your bedroom environment. Retrieved from https://sleepfoundation.org/bedroom/see.php
National Sleep Foundation. (2017b). Sleep loss precedes Alzheimer’s symptoms. Retrieved from https://sleepfoundation.org/sleep-news/sleep-loss-precedes-alzheimers-symptoms
U.S. Department of Health and Human Services, National Institutes of Health, National Heart, Lung, and Blood Institute. (n.d.). Sleep deprivation and deficiency. Retrieved from https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency