It goes without saying that sleep is one of the most important things that we do on a daily basis. It’s when we rest and recover from the day, allowing our body to heal, repair and grow. How much sleep do we really need? What are some of the symptoms of sleep deprivation? What can cause a lack of sleep? What can you do to get a good night’s sleep? Let’s take a look!

How much sleep do we really need?

The amount of sleep that we need on a daily basis varies from person to person, but typically adults need 7-9 hours of sleep per night. Babies, children and teenagers need even more. It’s true that some people can function on less than 7 hours per night, but most people are actually sleep deprived because they aren’t getting enough sleep.

The quality of your sleep is also very important. It’s more important to get a better quality sleep rather than a longer, but poorer quality sleep. Our bodies are designed to sleep when the sun is down due to our circadian rhythm, so getting to bed early and getting up early will generally result in a better quality sleep.

According to the Institute of Medicine (US) Committee on Sleep Medicine and Research, it is estimated that 50-70 million Americans (one in five or six people) have some type of chronic sleep disorder. Approximately 10-30% of the population struggles with some form of insomnia. These numbers are alarmingly high and suggest many of us struggle to get the required amount of sleep that our bodies need to function optimally.

What are some of the symptoms of sleep deprivation?

A lack of sleep can affect your health, your relationships, your work and your overall mental and emotional wellbeing. Some of the more common symptoms include:

• Increased risk of chronic disease (hypertension, diabetes, depression, cancer, etc.)

• Difficulty concentrating and learning

• Increased risk of motor vehicle accidents

• Decreased motivation, social interactions, sadness and isolation

• Increased risk of sedentary lifestyle, leading to weight gain and obesity

• Increased appetite and risk of overeating, also leading to weight gain and obesity

• Decreased mood, irritability, frustration and depression

• Decreased organ function (brain, kidneys, lungs, heart, etc.)

• Decreased function of the digestive, hormonal, musculoskeletal and central nervous systems

What can cause a lack of sleep?

There are many things that can affect your sleep, but some of the more common causes include the following:

• Health conditions such as sleep apnoea, chronic pain, headaches, restless leg syndrome, etc.

• A busy schedule that doesn’t afford enough time for adequate sleep

• Stress, overwhelm or burnout

• Medications and stimulants

• Alcohol consumption

• A poor diet, especially one that is high in sugar, caffeine or other stimulants

• Eating or drinking too close to bed time

• Pregnancy or menopause

What can you do to get a good night’s sleep?

Your bedtime routine is vital when it comes to getting a good night’s sleep. Things to be mindful of prior to going to sleep include:

• Not eating or drinking (except water) within 2 hours of going to sleep

• Not exercising within 3 hours of going to sleep

• Avoid blue light from devices prior to going to bed, including phones, tablets, computers and TV’s

• Use warm lights in bedrooms

• Unplug wi-fi modems when sleeping

• Avoid charging your phone next to your bed when sleeping

• Read, stretch, meditate, pray or journal prior to going to bed

Other things that you can do during the day to help with your sleep routine include:

• Increase your exposure to natural light to help regulate your circadian rhythm

• Exercise for 30-60 minutes each day to help regulate your circadian rhythm and calm down your nervous system

• Eat a natural, whole foods diet with lots of fresh fruit and vegetables, meat and seafood, nuts and seeds

• Avoid refined sugar, processed food, additives and preservatives

• Reduce your stress levels wherever possible

Various natural supplements have also been shown to improve sleep. These can include:

• Adaptogens such as ashwagandha, astragalus, licorice, rhodiola, cordyceps, reishi, schisandra, tumeric, etc.

• Valerian root

• Melatonin

Getting a good night’s sleep is vital when it comes to your health and wellbeing. It not only impacts your mood and energy levels, but it can also affect your vital organs and lead to chronic disease. Make the necessary changes and see how much better you feel!