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Do you wake up feeling refreshed? If not, you may be sleep deprived.
Dennis Hwang, MD, medical director at Kaiser Permanente’s Sleep Center in San Bernardino County, California, and co-chair of sleep medicine at Kaiser Permanente Southern California, defines being sleep deprived as not getting the sleep you need to feel rested.
How much sleep you need changes with age. It also varies between people. The American Academy of Sleep Medicine recommends adults get 7 to 8 hours of sleep.1 But more than 1 in 3 adults get less.2
If you regularly get less than 7 hours of sleep and feel fine, you might naturally need less sleep. “However, you could still be experiencing subtle declines in concentration and memory that aren’t immediately noticeable,” says Dr. Hwang.
Here are some signs you may be sleep deprived:
- ·You set multiple alarms, hit the snooze button several times, or depend on a person to wake you up.3
- You sleep in more than 2 hours on your days off.4
- You doze off during the day when you shouldn’t, such as while driving or during meetings says Dr. Hwang.
Sleep deprivation can affect your health
Being sleep deprived can lead you to exercise less, eat more, and gain weight.5 It increases your vulnerability to anxiety and depression.6 And it ages your skin.7
Just one night of too little sleep can make it harder to pay attention and slow your reaction time.8 And these deficits build up with additional nights of sleep deprivation, says Dr. Hwang.
Slowed reactions and briefly dozing — unexpectedly sleeping a few seconds — can cause accidents. Sleep deprivation causes about 1 in 9 motor vehicle crashes.9
The longer you live short on sleep, the more likely you’ll develop serious health issues like heart disease, high blood pressure, and Type 2 diabetes.10
The benefits of sleeping11
Physically, sleep allows your body to repair your cells and tissues, including those of your heart. It also helps regulate hormone levels that control appetite and insulin, supports fertility, and strengthens your immune system.
Mentally, a good night’s sleep gives you the focus you need to solve problems, make decisions, and be creative. Sleep is key to learning and remembering. Good sleep also has a major positive impact on your mental health.
Tips to improve your sleep
People who often go without sleep can be unaware of the effects this has on how they function day to day.12 And getting enough sleep can be incredibly difficult — especially if you’re taking care of young children, work multiple jobs or swing shifts, or spend a lot of time on digital devices. But if you’re trying to be less stressed, exercise more, or lose some weight, getting more sleep could make it much easier to achieve your goals. Dr. Hwang explains it this way: If you’re sleeping 6 hours a night but need 7, it’s like losing an entire night of sleep every week.
If you have a health condition, talk to your doctor about any sleep issues. Both health problems and medications can disrupt sleep.
What helps you sleep can be highly personal, but some of these tips may work for you.
Create a good space for sleep13
- Set up your bedroom to be a calm, comfortable place to sleep.
- Consider window coverings that block out all light.
- Keep it cool. Dr. Hwang says most adults sleep better when the room temperature is about 68 degrees.
- Keep it quiet. Consider using white noise — a fan or a recording of ocean waves — to mask outside sounds.
- Reserve your bed just for sleep
- Does your pet wake you up? Try making a separate bed for them.14
Make time for sleep
- Set aside time to wind down as well as time to sleep. If you work shifts and have trouble falling asleep, it’s especially important to schedule enough time for sleep, says Dr. Hwang.
- If possible, get up and go to bed at the same time every day.15
Create routines that encourage sleep16
- Exercise at least 20 minutes each day. A walk counts.
- Eat your last meal 3 hours before bed.
- Limit caffeine to the morning and avoid alcohol 3 hours before bed.
- Start your pre-bedtime routine an hour before you want to sleep. You might take a warm shower, stretch, meditate or pray, read, or listen to music. Go to bed when you start to feel sleepy.
Recognize your sleep enemies
Devices — phones, tablets — are a huge problem. Social media and apps are designed to keep you online. Dr. Hwang suggests you:
- Set devices to Do Not Disturb mode an hour or 2 before you go to bed.
- Realize that texting or scrolling is stimulating. The American Academy of Sleep Medicine says to get off devices at least 30 minutes before going to bed.17
Dr. Hwang also recognizes that devices give you access to self-care apps with tools to help you sleep, like guided meditations and white noise. If you don’t do things like doomscroll while listening to guided meditation, devices in bed can be OK.
Prioritizing sleep could help you feel more alert now and add healthy years to your life. Kaiser Permanente is here to help you get the sleep you need with classes,18 resources for healthy sleep, and more.