Remember how you used to complain to your parents, asking if you could stay up later? Recall how you resisted napping? Not anymore. Now you would do almost anything to go to your bedroom earlier and to fall or stay asleep when you get there.
You are not alone if sleep is hard for you. Nearly half of American adults in a CDC study published in December 2021 reported struggles with it. Sleep, however, is so essential to our health that we can’t afford to resign ourselves to losing it. The American College of Lifestyle Medicine recommends seven to nine hours of restorative sleep. Sleep replenishes your cells, improves your brain functioning, lowers your risk of chronic disease and strengthens your immune system according to the American Heart Association.
Luckily, there are many steps you can take to improve your sleep this March, National Sleep Awareness Month:
Improve your diet. There’s a correlation between acid reflux and sleep difficulties. A healthier diet may assist you in avoiding or lessening the indigestion that can hinder sleep.
Get regular physical activity of moderate intensity (minimum of 150 minutes weekly recommended). Exercise improves the duration and quality of sleep
Keep your bedroom cool (between 60 and 69 degrees Fahrenheit) and free of technological distractions.
Address what else may be hurting your sleep. Many conditions and illnesses can affect sleep. If you notice sleep disturbances and think another health issue may be contributing, consult with your doctor about remedies. If you know anxiety or depression is a cause, you can schedule an appointment with Sandra Eskenazi Mental Health Center (317-880-8491).
Look into cognitive behavioral therapy (CBT). Sometimes our regular thinking patterns create obstacles to sleep. You can partner with a therapist who can help you reformulate thinking patterns to achieve better sleep. For insight into this process, check out CBT-i Coach, a free app that is offered by the Department of Veterans Affairs for use with this therapy (mobile.va.gov/app/cbt-i-coach). The app also includes some useful sleeping tips.
Notice if you have signs of a sleep disorder. The American Medical Association estimates that 30 million Americans have sleep apnea, with only 20% of that number diagnosed. The most common form of sleep apnea, obstructive sleep apnea (OSA), is caused by throat muscles preventing needed air from reaching your lungs. That process lowers your blood oxygen levels, leading to symptoms such as waking from sleep gasping, ceasing your breathing occasionally during sleep, snoring loudly and having difficulty staying awake or focused.
If the actions you take to improve your sleep aren’t helping or you suspect OSA, do not overwhelm yourself by wading through all the suggestions on social media. Consult with your primary care provider, who can talk to you about next steps. If you don’t have a primary care doctor, reach out to Eskenazi Health Connections at 317-880-7666.
Broderick Rhyant, M.D., chief physician executive with Eskenazi Health Center Grande
