Scrimping on sleep may seem like a smart way to squeeze a few more productive hours into the day, but busy people who do it can pay a heavy price with their health. Though there’s no set amount of sleep people need, seven to nine hours is about right for most adults. However, according to the latest poll from the National Sleep Foundation, 20 percent of Americans sleep less than six hours a night. Only 28 percent of people report getting 8 hours or more of shut-eye a night. The risks of sleep deprivation go way beyond waking up with that groggy feeling even coffee won’t cure.
Women who sleep less than 8 hours a night over a 10-year period are at slightly higher risk of heart disease, reported a study in the Archives of Internal Medicine. Another study found that sleep deprivation can lead to an imbalance of various weight-related hormones that can encourage your cells to store excess fat and lower your body’s fat-burning ability. Still other research has linked sleep deprivation to depression and anxiety, as well as insulin resistance — a trigger for high blood pressure, heart disease, and type-2 diabetes. And accidents caused by drowsy drivers injure more than 40,000 people a year and kill at least 1,500, according to the National Highway Traffic Safety Administration.
The Fix: Acknowledge the futility of trying to fit 26 hours’ worth of activities into 24. Cut back on your commitments. Divvy up family responsibilities with your partner and children. Establish a bedtime for yourself, and stick to it every night. Avoid caffeine in the afternoon and evening. And don’t use alcohol as a sleep inducer; it can actually interfere with a full night’s rest. Your sleep may improve if you adhere to the same relaxing bedtime rituals you’ve started for your kids, such as reading, listening to music, or taking a warm bath.
Source: Prevention Magazine
