There’s nothing enjoyable about facing an 8-9 hour workday after a sleepless night. So, what can you do to improve your sleep quality and get better rest? Here are Dr. Schreiber’s insights on why you might not be sleeping well and how to fix it starting tonight.

Although the exact mechanism of how sleep rejuvenates the mind and body is still unknown, it’s clear that sleep is essential for proper functioning. A 2013 Gallup poll found that 40% of American adults get six hours or less of sleep per night. Additionally, the 2014 Sleep in America Poll showed that 58% of teens get seven hours or less each night. The Centers for Disease Control and Prevention (CDC) has even called the lack of sleep a public health epidemic, linking it to a decline in health.

Most Americans are sleep-deprived, according to the National Sleep Foundation. Many people don’t realize how crucial good sleeping habits are for their health. When you’re sleep-deprived, your body can’t function efficiently. Over time, this leads to a slowing down of bodily functions and can pave the way for chronic diseases. Without proper rest, the brain cannot recharge and form new connections, which impacts bodily performance and mental health.

Early signs of sleep deprivation include excessive yawning and sluggishness. If it continues, it can affect concentration and learning, impair short-term and long-term memory, and trigger emotional outbursts like temper issues and mood swings. Severe sleep deprivation can lead to hallucinations, impulsive behavior, depression, paranoia, and even suicidal thoughts.

Your body tries to compensate for lost sleep by getting microsleep—brief moments of sleep that happen when you’re awake, which can be very dangerous, especially when driving or operating heavy machinery. Many studies have linked sleep deprivation with a higher risk of accidents.

During sleep, the immune system builds its defenses by creating new immune cells. Without enough sleep, your immune system can’t build these defenses, making you more susceptible to illnesses and prolonging infections. If you have chronic diseases, lack of sleep can worsen them.

Sleep deprivation can also lead to weight gain, increasing the risk of diabetes and heart disease, which often comes with high blood pressure. Not getting enough sleep can exacerbate these conditions.

Individuals need different amounts of sleep, but the average person requires seven to nine hours per night to function properly. Some can manage with six hours, while others need around ten. The quality of sleep is as important as the quantity. Uninterrupted and restful sleep is vital for feeling good and staying healthy.

The National Sleep Foundation has guidelines on how much sleep you need based on your age. Here are some tips for better sleep:

– Put away electronics. Studies show that electromagnetic radiation from devices can interfere with sleep. Light from electronics can also affect melatonin production, the sleep hormone. It’s best to turn off all electronics at night, including Wi-Fi, and keep them at least three feet away from your body.
– Avoid watching TV an hour before bed, and make sure your sleep environment is dark to aid melatonin production.
– Establish a bedtime routine. Go to bed at the same time each night to regulate your circadian rhythm.
– Exercise regularly. This improves sleep quality but avoid exercising right before bed as it can be stimulating.
– Limit caffeine intake, as its effects last 6-8 hours, and avoid drinking liquids right before bedtime to prevent bathroom trips that disrupt sleep.

There are many sleep supplements available, but always consult a healthcare provider before using them, as they may interact with medications. Melatonin supplements can assist with sleep by increasing melatonin levels. Herbs like valerian root, passionflower, and skullcap can also promote calm and help with falling asleep. Supplements such as 5-HTP and tryptophan are precursors to melatonin and serotonin, which are involved in the sleep cycle.

To improve your sleep, consider a combination of these supplements, but use them under the guidance of a healthcare professional.

Humans are the only mammals that willingly delay sleep. High altitudes can disrupt sleep due to lower oxygen levels, but most people adjust within two to three weeks. Regular exercise helps with sleep, but doing it sporadically or just before bed can make falling asleep harder.

People who are divorced, widowed, or separated report more insomnia. Many healthcare professionals don’t have enough time to discuss sleep issues with patients during appointments. The misuse of prescription sleep aids is also a concern.

Caffeine, found in coffee, tea, chocolate, some soft drinks, and medications, is the most popular drug worldwide and affects sleep. Most healthy adults need seven to nine hours of sleep per night, although some can function with six hours, while others need up to ten.

We naturally feel tired around 2:00 AM and 2:00 PM, which explains the post-lunch dip in energy. Sleep is just as important as diet and exercise for overall health. Shift workers are at increased risk for chronic illnesses like cardiovascular and gastrointestinal diseases due to irregular sleep schedules.

Newborns sleep 14 to 17 hours a day on an irregular schedule, with periods of one to three hours awake. Infants who are put to bed drowsy but not asleep are more likely to self-soothe and fall asleep independently, waking less during the night.

Most healthcare professionals believe it’s their responsibility, along with the patient’s, to discuss insomnia during visits. The body never fully adjusts to shift work, leading to persistent sleep challenges.

Some people need to nap, but many teenagers nap because they aren’t getting enough sleep at night. Snoring is a common cause of disrupted sleep for 90 million American adults, with 37 million experiencing it regularly.

Although it’s challenging to study, some research suggests that melatonin can help reduce the time it takes to fall asleep and decrease awakenings, though not necessarily the total sleep duration.

Not getting enough sleep can lead to larger appetites due to decreased leptin levels, an appetite-regulating hormone. Insomnia rates increase with age but are often related to other medical conditions.

Everyone struggles with sleep from time to time, but by following these tips, you can finally get the rest you need.