World Sleep Day in March

~ by Carol Vartuli

"I slept like a baby."   "I slept like a log!"

Those metaphors may be cliche, but millions of people never utter them.  

Sleep-- one of the body's most basic functions-- is a pervasive problem for people around the world. "More than 100 million Americans of all ages are not getting an adequate amount of sleep," according to the Cleveland Clinic. "About seventy million suffer from sleep disorders."

One sleep disorder--insomnia--affects at least 40 million individuals every night in America. To put that in perspective, imagine the entire population of California unable to sleep tomorrow night.

Insomnia, the inability to either fall asleep or stay asleep, is the most prevalent sleep disorder. The second most prevalent is sleep apnea, in which breathing repeatedly stops and starts, disrupting sleep repeatedly through the night. In all, there are about 80 different types of sleep disorders.

World Sleep Day is March 18th and was initiated in 2008 to raise awareness of the impact of widespread sleep deprivation. It is sponsored by The World Sleep Society, a nonprofit organization "dedicated to advancing sleep health worldwide." Through its programs, the Society engages sleep physicians, professionals, researchers, and the public--from dozens of countries. The society is dedicated to helping fund research to prevent and manage sleep disorders.

That goal may seem to have been set quite recently, but Sleep Medicine didn't become a medical specialty until the 1970s. Significant discoveries in the last two decades have helped physicians interpret the interplay of neurotransmitters and brain chemicals related to sleep.

The connection between serious sleep deprivation and increased physical and mental illness has also been documented by multiple studies. The National Institutes of Health (NIH), for example, warns that sleep disorders are "associated with a wide range of deleterious health consequences including an increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke” (emphasis added).

If you are plagued with poor sleep, talk with your physician. Today, it's possible to undergo testing by sleep experts to determine whether you have a disorder, and how to treat it.

Basic Habits for Sleeping Like a Baby

Everyone occasionally has a poor night's sleep. "Even losing an hour of sleep for several nights can decrease your performance, mood, and thinking" (Johns Hopkins Center for Sleep and Wellness). Difficulty sleeping often affects caregivers.

The amount of sleep you get is important. Adults need between seven and nine hours of sleep every night; teenagers and children need more.

If you're basically a happy sleeper, but have occasional disturbances, you may benefit from following a healthy sleep routine:

Before Getting Into Bed

• Create a positive sleep environment (comfortable temperature, dimmed lighting)
• Relax before getting into bed (bathing, cup of herbal tea, reading)
• Avoid alcohol, smoking, and caffeine for a few hours before bedtime
• Do not go to bed unless you are sleepy
• Reduce exposure to electronics (smartphones, tablets, television) within one hour of bedtime

While in bed

• Turn your clock face away from you (set your alarm, if needed)
• If you can’t fall asleep in 20 minutes, get out of bed and do something relaxing until you are sleepy
• Use your bed for sleep only (leave work at your desk)

In the Morning and Daytime

• Wake up at the same time each morning, even on weekends
• Avoid late or overly long daytime naps
• Avoid large meals or snacks before bedtime
• Avoid caffeine, especially in the late afternoon and evening
• Exercise regularly, but not within four hours of bedtime

For more information and available resources on sleep, please check out the following:

American Academy of Sleep Medicine

National Healthy Sleep Awareness Project 

American Sleep Associate

The information in the above article is not intended nor implied to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.