A famous Irish Proverb says that “a good laugh and a long sleep are the best cures in the doctor’s book.” Quality sleep is not only critical for our physical well-being but also for our mental and emotional health. And yet, studies report that we are not getting enough quality sleep, which has increased levels of sleep deprivation throughout society.
Persistent sleep deprivation is linked to many chronic health problems, including diabetes, stroke, obesity and depression, according to the National Institutes of Health. Recent studies have also found that poor sleep decreases cognitive function and is a risk factor for brain disorders such as Alzheimer’s disease. Improving sleep quality for the long term should be a priority in our quest for healthier longevity.
Research has also shown that sleep deprivation, poor sleep quality or inconvenient sleeping times are linked to lower quality of life. But research about the long-term effects of sleep on quality of life is lacking. Hence, we know very little about such effects of changes in sleep duration, sleep quality and the time individuals sleep on their quality of life. In a March article in the science journal PLOS One, researchers examined these changes—as well as social jet lag—and their impact on happiness, life satisfaction, work stress, subjective health and well-being.
Subjective health refers to how people evaluate their health status. Social jet lag, on the other hand, occurs when we go to bed later and wake up later on the weekend than on weekdays, caused by social activities such as work, commuting and television viewing. Thus, it is imperative that public health leaders empower people to take charge of their health and longevity by exploring what it means and will look like for them.
The PLOS One study revealed that compared to how long or when we sleep, the quality of our sleep has the greatest impact on our quality of life. But imagine combining all three factors for optimal sleep. That may be a game-changer in improving sleep and rest since they are undervalued. More importantly, it may help us fight against the prevailing societal norms about sleep that have been unhelpful.
There is a pervasive belief that burnout is the price we must pay for success. This is a delusion, said Arianna Huffington in Longevity Innovators, a series of interviews with 18 visionaries revealing exciting trends and insights regarding healthy longevity. “When people prioritize our well-being,” explained Huffington, founder of The Huffington Post and founder and CEO of Thrive Global, a platform aimed at changing that perception, “our decision-making, creativity, and productivity improve dramatically.”
Her comments confirm what a mountain of science has illustrated in the last few decades—that sleep is deeply connected to our health, well-being and productivity. Therefore, it is critical to prioritize sleep health, especially investing in restorative sleep to reduce stress. From taking control of our tech habits to preventing stress from being cumulative, we could improve our sleep by leaps and bounds, especially as we age, when sleep becomes even more important.
Researchers define restorative sleep as that which improves mood, energy and well-being. But seven in 10 Americans don’t get enough restorative sleep, according to a recent study published last year in the scientific journal Frontiers in Sleep—and this is critical because it’s not always about how long we sleep. Some sleep for hours only to wake up still exhausted, while others sleep for the same amount of time but feel well-rested. The difference is their satisfaction with sleep—or quality of sleep—and it demonstrates why we need a holistic approach to understanding and addressing sleep hygiene.
Proper sleep hygiene through behavior and sleep-habit modification is the best treatment for long-term sleep improvement, explains another study published this spring in the scientific journal Progress in Cardiovascular Diseases. The study provided recommendations to improve sleep, which include achieving seven to nine hours of sleep, maintaining a consistent sleep/wake schedule and a regular bedtime routine. Engaging in regular exercise, adopting a contemplative practice (journaling, meditation, etc.), using essential oils and turning cell phones off at least 30 minutes before bedtime are also worthwhile.
Still, these tips may not help those with untreated sleep disorders or other problems, and that needs to be addressed by identifying the underlying causes, of which trauma is just one example.
As we now know, the dangers of sleep deprivation are real, from weight gain and cumulative stress to impacting chronic disease and compromising our immune system, which makes it harder to stave off disease and recover from it. Hence, there is a strong need to improve sleep quality, opportunity and duration for all.
We still need to have a larger conversation about effective ways to reduce the disparities in restorative sleep outcomes in different population groups. But a first step is crafting tailored, actionable sleep recommendations that can improve sleep equity, including addressing sleep difficulties, lifestyle factors and how trauma plays a role in sleep issues. These are topics I plan to tackle soon because, as Emma Coburn, an American middle-distance runner, explained, sleep is personal.
Read the full article here