Sleep is a universal necessity, varying with age and individual needs. Researchers have extensively studied the consequences of sleep deprivation, including its impact on brain function, REM cycles, and overall well-being, emphasizing the crucial role sleep plays in maintaining health.
For optimal sleep health, the American Academy of Sleep Medicine and Sleep Research Society recommend seven or more hours of sleep per night for adults aged 18-60 and seven to eight hours for adults over 65. Sleep deprivation often leads to cognitive impairment, affecting necessary yet monotonous tasks that take place daily, such as managing emails, coordinating meetings, or handling routine responsibilities.
An alarming finding shows adults being unable to recognize such impairments. This poses a risk of errors that can affect others as irritability, low energy and libido, and impaired judgment set in. Fortunately, these issues resolve quickly, and optimize cognitive function, when highlighting the importance of understanding and preventing the consequences of insufficient sleep.
Much like caring for your teeth, your brain too thrives on routine. Practices such as eliminating screens 30-60 minutes before bedtime, filtering blue light by utilizing the night shift feature, and avoiding late evening exercise are important to implement.
Additionally, consistent bedtime, limited caffeine in the second half of the day, and alcohol avoidance before bed contribute to better sleep quality. For those with unique sleep needs, personalized advice is good to obtain by consulting your primary care provider.
Most importantly, be patient with yourself and the process. Setbacks are common and expected during the journey so allow yourself space to learn and grow. Make sure you acknowledge and celebrate the small steps you achieve along the way. They matter as much as the big steps! You are worth the time, effort, and investment. Paramveer Swaich, DO, Family Medicine, Corewell Health East-Grosse Pointe. For more information, please visit: www.corewellhealth.org.
