Insomnia Archive

Most adults need seven to nine hours of sleep each night, but more than one-third consistently sleep fewer than seven. Reasons for poor sleep include pregnancy, menopausal night sweats, medication use, sleep disorders, and various illnesses. Sleep deprivation can raise the risks for such conditions as diabetes, certain cancers, obesity, dementia, depression, and heart disease. To promote sounder sleep, people can keep consistent sleep-wake schedules, reduce intake of caffeine and alcohol, and avoid using electronic devices before bed.

Mounting evidence paints a worrisome picture of the potential health consequences of nontraditional shift work schedules. So how can people who are required to work during the night and sleep during the day protect their health and well-being?

Sleep is the body's time for restoration and recuperation. It's when toxins are flushed out of the brain, tissue is repaired, muscles grow, memories are consolidated, and hormones are released. Over time, getting too little sleep or fragmented sleep impairs concentration and mood and increases the risks for many chronic diseases. It helps to try to identify and address factors that may be interrupting sleep, such as snoring bed partners, alcohol, heartburn, underlying health conditions, an uncomfortable sleeping environment, or medication side effects.

Certain healthy habits can fight chronic inflammation, such as eating a healthy diet, exercising regularly, getting enough sleep, maintaining good oral health, and reducing stress. If adopting all those habits seems daunting, taking little steps in their direction can help. For example, a person might eat fatty fish twice a week, since it contains omega-3 fatty acids known to reduce inflammation; or go for a quick daily walk, since exercise may increase the production of hormones that help keep inflammation in check. The combined effects of many little habits can eventually add up to keep people healthier.

In a large 2022 study, people with unhealthy sleep patterns (those who snored, experienced daytime sleepiness, had insomnia, slept less than seven hours per night, or slept more than nine hours per night) were more likely to develop glaucoma than people with healthy sleep patterns.

A major theme of the 2023 American Diabetes Association Standards of Medical Care guide is healthy weight loss. The new guidelines also encourage collaboration on meaningful lifestyle changes that help with sleep and health metric targets.

A 2022 study found that older adults with sleep apnea who are hospitalized for cardiovascular disease are far less likely to be rehospitalized within 30 days if they consistently treat their apnea with CPAP therapy, which keeps the airway open during sleep.

A 2022 report predicts higher rates of cardiovascular disease (CVD)—heart disease, heart attack, heart failure, and stroke—over the next three decades. Older adults can lower their CVD risk by managing high blood pressure, high cholesterol, and excess weight. Also, they should follow the big three healthy-heart habits: a plant-based diet, sufficient amount of recommended exercise, and at least seven hours of sleep.

Bedtime procrastination often interferes with getting sufficient quality sleep, which is a pillar of good health. If you are guilty of staying up too late, there are things you can do to try to change your behavior.

Many medications can affect sleep. These include prescription drugs as well as over-the-counter remedies. For example, decongestants, certain antidepressants, or beta blockers can make it hard to fall or stay asleep, and nicotine replacement medications can cause a person to have nightmares. Strategies to avoid drug-related sleep problems include taking the medication during the day, taking a lower dose, practicing good sleep hygiene (such as going to bed and waking up at the same time each day), or switching to a new medication.