Sleep seems pretty straightforward: You get into bed, close your eyes, and then wake up to a startling alarm clock. However, according to Leonel Carrasco Abinader, M.D., a physician with Piedmont Physicians Pulmonary and Sleep Medicine Fayette, there are several things you can do to improve the quality of your sleep.
Lack of sleep affects your emotions as well as your physical well-being: TRUE
Most adults require seven to eight hours of sleep each night, though the number can vary based on age and individual circumstances. One thing is for sure: Not getting enough sleep can significantly impact your mental state.
“People can get sleepy, but most people get irritable,” Dr. Abinader says. “Lack of sleep also impacts cognitive function, thought processes, intellectual judgment and emotions, and you may be more likely to fly off the handle. Long-term sleep deprivation can lead to cardiovascular disease and an increased morbidity risk.”
He advises his patients to treat getting adequate sleep like paying a bill—there can be serious consequences if sleep debt isn’t “paid.”
“Every night, your brain gives you a bill. If you don’t pay the bill, it charges interest and penalties,” he explains. “Your brain tells you when to go to sleep. If you don’t pay the bill, it will cut off your power, such as while you’re driving. Sleep deprivation can be very dangerous.”
Avoid using digital devices before bed for better sleep: TRUE
There is a reason experts recommend ditching digital devices before bedtime, such as smartphones, televisions, and computers.
“Bright lights signal to your brain that the sun is up and it’s time to be awake,” Dr. Abinader says. “They block melatonin secretion, which is what helps you fall asleep. In the last 30 minutes before bedtime, you should avoid watching television, using your computer and other bright lights.”
Naps should be limited to 20 minutes: FALSE
“Napping is wonderful for people who don’t have trouble sleeping at night,” he says. “For people who have difficulty sleeping at night, napping can cause them even more trouble.”
If you take a nap, experiment to find the right amount of sleep for your body.
“Some experience ‘sleep drunkenness,’ or deep sleep after 20 minutes,” Dr. Abinader says. “Others sleep for an hour and feel wonderful.”
If you struggle with falling and staying asleep, napping may worsen the problem.
You shouldn’t eat right before you go to bed: FALSE
“This is very individual,” he says. “Some people do better with a small snack at bedtime. Snacks don’t necessarily cause indigestion, but some people may be predisposed to indigestion.”
If you experience sleep-disrupting indigestion after eating close to bedtime, try having your snack earlier in the evening.
Stress can keep you up at night: TRUE
Stress may cause trouble staying asleep, not necessarily falling asleep.
“It’s more common to wake up at 3 or 4 a.m., not knowing what woke you up,” he says. “It could be intrusive thoughts about stress.”
Exercise can help you sleep better: TRUE
“Most people don’t get enough exercise,” Dr. Abinader says. “For people with difficulty sleeping, adding aerobic exercise earlier in the day can make a big difference.”
Just avoid exercising less than three hours before bed so you aren’t too stimulated to fall asleep.
Alcohol can help you sleep: FALSE
While it’s obvious that caffeine can cause sleep issues, many people don’t realize alcohol can disrupt sleep as well.
“Alcohol itself makes people fall asleep but tends to wake them up in the middle of the night,” he says.
The bottom line for better sleep?
Dr. Abinader's advice is simple: “You know you're getting enough sleep when you can function properly during the day.”
He advises, “Listen to your brain. If it tells you it needs sleep, you shouldn’t ignore it. Go to sleep.”
Talk to your doctor if you are sleepy during the day despite adequate sleep. For more information, visit Piedmont Sleep Services.
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