Many Americans struggle to get the recommended amount of sleep due to the demands of modern life such as work, school, parenting, or late-night screen time. One-third of adults in the United States report that they usually get less than the recommended seven or more hours of sleep per night. Sleep experts agree that five hours of sleep a night is not enough for the vast majority of adults. Most healthy adults need between seven to nine hours of sleep per night to function optimally, but individual sleep needs can vary based on age, genetics, and underlying health conditions.
Short-term consequences of consistently sleeping only five hours a night include impaired cognitive functioning, difficulty concentrating, memory issues, slower reaction time, and irritability. Long-term health effects of chronic sleep deprivation include high blood pressure, heart attacks, stroke, heart disease, kidney disease, diabetes, psychiatric illnesses such as depression and anxiety, as well as neurological diseases like Alzheimer’s. While the body may adapt to sleeping less over time, the harmful effects of not getting enough sleep will continue to accumulate.
The American Academy of Sleep Medicine recommends that adults sleep seven or more hours per night on a regular basis to promote optimal health. It is essential to prioritize both the duration and quality of sleep. Individuals need to progress through various sleep stages, including non-REM and REM sleep, to ensure adequate sleep architecture. Disrupted sleep architecture as a result of sleep disorders like insomnia or environmental factors can lead to poor sleep quality and further contribute to sleep deprivation.
To improve sleep habits, individuals should treat sleep as a priority and limit time spent on devices before bedtime. Blue light emitted by screens can disrupt the circadian rhythm, delaying sleep onset. Setting limits and implementing wind-down routines for both adults and children is crucial for promoting healthy sleep habits. Limiting substance use, such as caffeine and alcohol, close to bedtime is also important for quality sleep. Regular exercise and a balanced diet can further support healthy sleep habits.
If you are struggling with sleep issues that impact your daily life, it is essential to speak with a healthcare provider. Differentiating between occasional insomnia or sleep apnea and the inability to prioritize sleep is crucial for addressing sleep problems effectively. By making sleep a priority and implementing healthy sleep habits, individuals can work towards getting the recommended amount of quality sleep each night for improved physical and mental health.
