Sleep challenges are probably one of the least talked-about issues these days, yet they are widespread and cause a significant number of health issues. One reason the topic doesn’t get a lot of air time is because it can take years before someone begins to suffer from sleep-related health problems. There are a number of problems related to sleep, and many of them are serious.  

According to the Division of Sleep Medicine at Harvard Medical School, reducing your sleep by as little as two or three hours per night can have dramatic health consequences. Not getting enough sleep is tied directly to a number of chronic health issues, including obesity, diabetes, cardiovascular disease, hypertension, inflammation that can compromise your immune system, and even an increased risk of developing cold symptoms. And because sleep works to recharge and rewire our brains, lack of sleep can also make us more susceptible to depression, anxiety, and other psychological problems.

While the amount of sleep each individual needs can vary, particularly for different age groups, the long-standing advice of eight hours a night still applies to most of us. The Mayo Clinic recommends that adults get seven or more hours of sleep each night.

Common sleep disorders

Everyone has occasional difficulties falling asleep. However, if this is a regular occurrence or if you constantly feel tired and somewhat “out of it” even though you regularly get seven or more hours of sleep, you may have a sleep disorder. According to the Cleveland Clinic, the most common sleep disorders are:

• Insomnia – difficulty falling or staying asleep
• Restless leg syndrome – intense urge to move the legs when lying or sitting
• Sleep apnea – interruption of breathing during sleep
• Narcolepsy – excessive daytime sleepiness/episodes of falling asleep

While all of the above disorders can impair your ability to sleep and cause health problems, some sleep apnea conditions—particularly severe obstructive sleep apnea—can be fatal, so it’s important to talk to your healthcare provider if you have any difficulty sleeping or if you snore loudly. Keep a diary of your sleeping habits and patterns to share with your doctor. If they suspect you have a sleeping disorder, they may refer you to a sleep disorder clinic for additional testing and treatment options.

Here are some other tips that can help you form better sleep habits and hopefully help you get more shut-eye:

1. Set a sleep schedule and stick to it. Going to bed at the same time every night can help condition your body’s sleep-wake cycle.
2. Watch your evening eating and drinking habits. Heavy meals, alcohol, and caffeine can keep you from getting restful sleep.
3. Create a sleep-friendly environment. Make sure your room is dark or use a sleep mask. A fan, white noise machine, or soothing meditation music can help drown out external noises.
4. Limit daytime naps. If you need to nap, limit it to one hour and take it earlier in the day instead of late in the afternoon. (Keep in mind that recommended nap times will be different for those working night shifts.)
5. Spend time outdoors and engage in physical activity. Engaging in regular daytime physical activity and spending time outdoors can also help you fall and stay asleep.
6. Find ways to manage stress and anxiety. Practice meditation, yoga, and deep breathing exercises. If something is weighing on your mind, write it down and revisit it tomorrow. A warm bath in the evening can also help.

Sleep is one of our best friends—and one of the more vital ways to fend off disease and other health issues. If you’re having sleep issues, work closely with your doctor to rule out other medical causes and strategize on some solutions.

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