Consequences of insufficient sleep.
Insufficient sleep has been linked to the onset of and correlates with a number of chronic diseases and conditions, including diabetes, cardiovascular disease, obesity, and depression. Insufficient sleep also contributes to motor vehicle crashes and machinery-related accidents,
causing substantial injury and disability each year.
How much sleep do we need?
- Although how much sleep is needed varies between
individuals, most adults need 7–9 hours of sleep each
- More than a third of U.S. adults report sleeping less
than 7 hours per night.
Why don't we get the sleep we need?
- Causes of insufficient sleep include lifestyle and
occupational factors (e.g., access to technology and work
- In addition, some medical conditions, medications,
and sleep disorders affect the quantity and quality of sleep.
Getting the sleep we need. Good sleep practices are important for achieving healthy sleep.
Sleep hygiene tips:
- Go to bed at the same time each night and rise at the
same time each morning.
- Moderate physical activity may help promote sleep, but
avoid vigorous exercise in the few hours before going to
- Avoid caffeine and alcohol close to bedtime.
- Avoid nicotine.
The sleep environment:
- Your bedroom should be a quiet, dark, and relaxing
environment, that is neither too hot nor too cold.
- Remove all TVs, computers, and other "gadgets" from the
- Your bed should be comfortable and used only for
sleeping and not for other activities, such as reading,
watching TV, or listening to music.
You may suffer from a sleep disorder if:
1. You frequently have difficulty sleeping (e.g., trouble
falling asleep or staying asleep, feeling unrefreshed
2. You snore loudly or you or others have observed that
you stop breathing or gasp for breath during sleep.
3. You suffer from excessive sleepiness during the day.
4. You have unpleasant, tingling, creeping feelings or
nervousness in your legs when trying to sleep.
What to do if you have trouble sleeping.
Practice good sleep hygiene.
Consult your physician to discuss any of the
Keep a sleep diary to discuss with your physician or