Sleep & Your Health
May is Better Sleep Month. Data from the Rural Health Institute indicates that more than half of all 7th - 12th grade youth across Cortland County struggle to get eight hours of sleep regularly, and this is even more pronounced for LGBTQ youth. We often underestimate how important sleep is for our health, and up to a third of the general population is sleep-deprived – so let’s delve into the importance of good sleep.
The average adult needs seven to nine hours of sleep each night, and youth often need nine to eleven hours of sleep each night for best health. A chronic lack of sleep correlates with:
Mental health conditions, such as depression and anxiety
Cardiovascular diseases, high blood pressure, and strokes
Weight gain and diabetes
Mood changes and irritability
Cognitive impairments, such as slower reaction times and “brain fog”. This can make it particularly dangerous to operate machinery, e.g. driving a car, when you’re sleep-deprived.
Depending on your schedule, it can be difficult to adjust your bedtime or get into the habit of sleeping more. However, there are some steps you can take to improve your sleep:
Have a consistent bedtime, so your body can be primed for rest and waking up.
Incorporate practices in your nighttime routine that promote sleep rather than inhibit it. E.g., instead of scrolling your phone in bed, listen to calming music. Stop screen time at least 30 minutes before bed; read a book or have some non-caffeinated tea instead.
Don’t use substances such as alcohol, cigarettes, or cannabis before bed. Cigarettes are stimulants that keep you awake, and alcohol and cannabis inhibits REM cycles and leave you feeling cranky and tired the next morning.
Exercising regularly can help you sleep better. Depending on how long you’ve had them, replacing your pillows or mattresses may also improve your sleep.
If you suspect you're experiencing a sleep disorder such as insomnia or sleep apnea, don’t hesitate to talk to your doctor!
Check out the National Sleep Foundation for more information about sleep and your health.