According to a 2022 Gallup survey, approximately 30 percent of Americans said they got “excellent” or “very good” sleep—but nearly 35 percent described their sleep as “fair” or “poor.” The other respondents were somewhere in the middle, with mostly good sleep, yet only some of the time. Many circumstances interfere with quality rest, but one thing is clear: the better we sleep, the better we are.
Sleep: The Best Form of Healing
Every aspect of our life improves with sufficient rest. Good mental health, for example, is often determined and supported by our ability to sleep well. Yet roughly 50 to 70 million people in the U.S. have sleep disorders, and one in three adults rarely get the recommended amount of rest they need.
Sleep scientists at the University of Chicago Medicine states that “all human beings—and almost all animals—need sleep. We spend a third of our lives asleep, and it’s as important as food, water, or air to our survival.” One primary theory regarding the importance of sleep is that “it’s critical for allowing the body to grow, repair and rejuvenate itself.”
Here’s a more detailed breakdown of the healing benefits of sleep:
- It’s essential for brain health, reducing cognitive decline and helping to “clear cellular and protein debris that can otherwise cause damage, leading to inflammation and cell death.”
- Proper sleep also promotes memory consolidation—how short-term memories become long-term—by lowering the stress hormone cortisol.
- Quality rest enhances immune function and promotes effective healing after disease or injury.
- Consistent sleep helps regulate mood, enhances emotional resilience, and encourages better stress management.
- A regular sleep schedule is essential for regulating other hormones, such as:
- insulin, which controls blood sugar levels
- ghrelin, a hunger indicator
- leptin, which manages feelings of fullness
- Deep sleep plays a role in normal growth development in children and teens and helps support fertility.
- For people struggling with chronic pain, sleep is critical to overall health. Not only is this condition a symptom of anxiety and depression, but those and other mood disorders are often worsened by less sleep, which only makes pain worse and creates a vicious cycle.
If More Sleep Is Better, Why Don’t We Get It?
Because we’re human, plain and simple. Although we strive to do the “right” thing, there are many aspects of life and behavior that interfere. Do you relate to any of the following?
- Too busy. Modern life can be hectic, with work, family responsibilities, social activities, and other commitments taking up a significant portion of the day. People often sacrifice sleep to fit more tasks into their schedules, leading to inadequate rest.
- Excessive screen time. The use of smartphones, computers, and other electronic devices before bedtime can disrupt sleep patterns. The blue light emitted by screens can interfere with the production of the sleep-inducing hormone melatonin, making it harder to fall asleep and affecting sleep quality.
- Stress. High levels of stress and anxiety make it difficult to unwind and fall asleep. Racing thoughts, worries, and overwhelming stressors keep people awake, leading to a cycle of sleep deprivation and heightened stress levels.
- Poor sleep habits. Irregular sleep schedules, excessive caffeine consumption, or engaging in stimulating activities close to bedtime disrupt the body’s natural sleep-wake cycle. Over time, people may develop chronic sleep problems.
- Shift work and demanding schedules. Some professions require irregular or shift work, which interferes with the body’s natural circadian rhythm. People working in such jobs may struggle to get consistent and adequate sleep.
Additionally, many of us don’t really get a “sleep education,” so we often don’t realize the significant health benefits and instead view sleep as a luxury, not a necessity.
Methods for Better Sleep
To address these challenges and make healing rest a priority, here are some of the best methods for better sleep.
- Maintain a consistent sleep schedule, even on weekends.
- Create a relaxing bedtime routine such as deep breathing, meditation, or progressive muscle relaxation.
- Ensure that your bedroom is dark, quiet, and at a comfortable temperature.
- Invest in a comfortable mattress and pillows that support your sleep posture.
- Limit exposure to bright lights, including electronic screens, at least an hour before bedtime.
- Avoid heavy meals, spicy foods, caffeine, and large amounts of liquids close to bedtime.
- Stay active during the day, even if it’s a 10-minute walk before dinner.
- Consider keeping a journal to write down any worries or thoughts before bed.
- If you need to nap during the day, try to keep it under 30 minutes and many hours before your usual bedtime.
- Avoid going to bed too early, as this might lead to lying awake and feeling frustrated. If you’re not sleepy, engage in a relaxing activity until you feel tired.
It will take a bit of time to improve your sleep hygiene, so be patient. However, if none of these suggestions help after a few weeks, consult a sleep specialist. They can help identify any underlying sleep disorders or recommend therapies to improve sleep.
