How Did Getting Good Sleep Become Problematic? — The invention of the light bulb. We no longer live life by natural day and night cycles.
Lack of Sleep Causes
- Up to 20% of all car accidents
- 27% more likely to gain weight with 6 hours of sleep
- 73% more likely to gain weight with 5 hours of sleep
- 10x more risk of developing depression
41 Million Working Americans Get Less than 6 Hours of Sleep
Percentage by Industries
- Mining 42%
- Utilities 38%
- Public Administration 34%
- Manufacturing 34%
- Transportation 33%
- Health Care 32%
- Entertainment 31%
- Retail 30%
- Construction 29%
- Finance 27%
Insomnia is Latin for “no sleep”
Acute Insomnia lasts one to several nights
Chronic Insomnia lasts months to years
Over 50% of adults experience symptoms of insomnia
Up to 15% of adults say they have chronic insomnia
Sleeping Aid Prescriptions Filled a Year
- 2011 – 60 million
- 2010 – 59 million
- 2009 – 59 million
- 2008 – 56 million
- 2007 – 53 million
- 2006 – 48 million
Foods That Are Disruptive to Good Sleep
- Coffee – stimulant with up to 200 mg of caffeine
- Sugary Snacks – impacts your blood sugar levels
- Chocolate – contains up to 30 mg of caffeine
- Spicy Foods – heartburn and indigestion
74% people drink a caffeinated beverage on a workday
13% people drink more than 6 caffeinated beverages on a workday
Alcohol and Sleep
- “Nightcap” – interferes with neurotransmitters in the brain
- 28% of people with insomnia use alcohol to sleep
- Non-REM sleep is greatly reduced (REM sleep is deep and restorative)
- More likely to wake up in the middle of the night
- Reduces natural growth hormone and recovery ability
- Alcoholics can experience hallucinations, tremors, fever, and rapid heartbeat
Benefits of Sleep
- Improve memory
- Reduce inflammation and risk for heart disease
- Improve stamina during sports and exercise
- Sharpen attention span
- Support healthy weight
- Lower stress and blood pressure levels
- Improve mood and happiness
How Much Sleep Do We Really Need?
- There’s no magic number
- Dependent on the age group and individual
- Impacted by lifestyle and health
The Secret to Sound Sleep
- Make sure your mattress and pillow is comfortable. Not too firm or too soft.
- Turn off all electronics before bed. TVs, laptops, and cellphones all stimulate the brain.
- Block out annoying sounds with white noise – like a fan.
- Read a book that does not require a lot of thought.
- Warm shower or bath to promote relaxation.
- A lot on your mind? Unwind by writing your thoughts down on paper.
- Focus on breathing deeply – IN and OUT
- Establish a bedtime routine and stick to it throughout the week.
National Sleep Foundation
Center for Disease Control and Prevention
Alcohol Research & Health