Why sleep is so important

Sleep allows your body’s systems to function properly. Studies have even linked too little shuteye to a greater risk of death and a lower quality of life.

Sleep deprivation can lead to health issues

Here are just a few conditions linked with a lack of sleep:

A lack of sleep can impact your life

Health problems caused by insufficient sleep can negatively impact your life. If you don't get enough rest, you might:

  • Have trouble performing well at work
  • Fight with loved ones more often
  • Increase your risk of car accidents. That’s because fatigue can lead to slowed thinking and reacting. The CDC estimates that each year, drowsy driving causes nearly 6,000 deaths.

 

How to know if you’re not sleeping enough

If you’re experiencing these symptoms, there’s a good chance you’re sleep-deprived:

  • You’re often tired during the day
  • You’re thinking more slowly
  • Your memory has gotten worse
  • You’re feeling irritable or stressed
  • You’re having trouble concentrating

 

Ways to improve your sleep

There are several ways to improve the quality of your sleep. Try these tips and keep a journal of your activities and the results.

Watch what you eat and drink late in the day

  • Have your last cup of coffee or tea in the afternoon. Since caffeine is a stimulant, it’s best to avoid caffeinated drinks within several hours of bedtime.
  • Don’t drink a lot of alcohol before bed. Even though alcohol makes us tired, it can also disrupt your sleep.
  • Avoid eating a big meal right before bedtime. If your body is busy digesting a rich meal, you might have trouble falling asleep and sleeping well.

Stick to a sleep routine

  • Take short naps only if necessary and avoid napping in the late afternoon or evening.
  • Go to bed at the same time each night and wake up at the same time each morning—on weekdays and weekends.
  • To find the right bedtime, figure out what time you need to wake up the next morning and how much sleep makes you feel well rested. Calculate backwards to figure out when to head to bed.
  • One hour to a half hour before bed, lower the lights and start winding down with a relaxing activity. Avoid screens or digital devices, if possible. Try reading, meditating or knitting instead.

Make your bedroom feel cozy and restful

  • Block out noise with a sound machine, fan or ear plugs.
  • Block out light with an eye mask or blackout window coverings
  • Make sure your mattress and pillows are comfortable. Some people sleep best on a firm mattress, while others like soft, pillowy mattress toppers.
  • Lower your temperature to 65 to 68 degrees F.

Get help

See a sleep specialist if your sleep issues persist. Our expert sleep experts can evaluate, diagnose and treat for a sleep disorders, such as sleep apnea.

Reach out to a psychiatrist or a psychologist, if you think you might be experiencing depression or anxiety. Both depression and anxiety can impair sleep.