A wake-up call to remind Americans about the value of a good night’s sleep and the dangers of undiagnosed and untreated insomnia rang forth from the Save Our Sleep Forum convened by the National Sleep Foundation.
Results of the NSF’s Sleep in America poll, presented at the forum, show Americans are experiencing a “great divide” when it comes to healthy sleep, with half of respondents reporting they sleep well and the other half experiencing problems sleeping. This information, coupled with data from recent studies associating lack of sleep with serious health problems such as an increased risk of depression, obesity, cardiovascular disease and diabetes, prompted the SOS Forum’s statement.
The statement calls for people with sleep problems to become proactive about consulting their physicians and suggests keeping a sleep diary to track sleep habits. The Medical Society of the State of New York encourages patients to have frank and open discussions about sleep-related problems with their physicians.
Adults now average 6.9 hours of sleep each night, slightly less than the range of seven to nine hours recommended by many sleep experts. A comparison of the poll results with those in 1998, additionally, show that more people now say they are sleeping less than six hours on weekdays (16 percent now vs 13 percent in 1998) and weekends (10 percent now compared with 8 percent in 1998).
Insomnia is a sleep problem defined as inadequate or poor-quality sleep because of difficulty falling asleep, difficulty staying asleep, waking up too early and not being able to get back to sleep and/or waking up feeling unrefreshed. Insomnia is serious but can be treated. According to NSF poll data, insomnia is the most common of all sleep problems and affects approximately 58 percent (approximately 126 million) of American adults. Insomnia is especially prevalent among elderly adults; 67 percent of adults age 65 and older report that they have trouble sleeping at least a few nights a week.
Sleep problems can cause relationships to suffer. More than one-third of adults with partners say that their partner’s sleep issues cause some problem in the relationship. About one-third (31 percent) take measures to deal with their partner’s sleep problem, such as sleeping in another room or on the couch (23 percent) or using an eye mask or ear plugs (7 percent) to try to prevent their own sleep from being disturbed. One quarter of partnered adults say their sexual relationship has been affected because of one or both partner’s sleepiness.
The NSF poll shows a clear relation between sleep and health. Adults with commonly diagnosed health conditions (such as high blood pressure, arthritis, heartburn or depression) say they rarely get a good night’s sleep and are nearly twice as likely to experience frequent daytime sleepiness.
The poll confirms an epidemic of obesity in America, and provides another example of the relation between obesity and sleep. Those who are obese are significantly more likely to be at risk for sleep apnea (a serious breathing condition that causes multiple sleep interruptions) than those of average weight (57 percent vs l0 percent). Obese adults also are more likely to experience daytime sleepiness (37 percent vs 26 percent).
These recommendations for better sleeping were adapted from tips offered online by the National Sleep Foundation, an independent nonprofit organization. These tips are intended for “typical” adults, but not necessarily for children or persons experiencing medical problems.
Maintain a regular bedtime and wake-up schedule, even on weekends.
Establish a regular, relaxing bedtime routine, such as soaking in a hot bath, listening to soothing music or reading a book.
Create a sleep-friendly environment—one that is cool, dark and quiet.
Sleep on a comfortable mattress and pillow.
Use your bedroom only for sleeping and having sex, not for working or other activities that make you anxious and prevent you from sleeping.
Do not eat for at least two to three hours before your regular bedtime.
Exercise regularly, but complete your workout a few hours before bedtime.
Avoid caffeine (found in coffee, teas, soft drinks and chocolate), nicotine (found in cigaettes and other tobacco products) and alcohol close to bedtime.
To learn more about insomnia and other sleep issues, and for state-of-the-art assessment tools and interactive quizzes, visit the NSFs website at http://www.sleepfoundation.org/.
