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Health Matters: Providence St. Mary Medical Center | 9 I f you toss and turn all night or wake up groggy, you're far from alone. The Centers for Disease Control and Prevention (CDC) reports that one in three adults get less than the recommended amount of sleep each night. For those 18 to 64, experts suggest seven to nine hours of sleep. Children need more sleep for their development, and older adults may need slightly less, with a recommendation of seven to eight hours a night. May is Better Sleep Month. It's an important time of increased awareness introduced by the Better Sleep Council to help people focus on improving their sleeping habits and thus their health. Chronic sleep deprivation can affect your overall health and well-being. To learn more, we spoke to Hisham Abukamleh, MD, a Providence St. Mary Medical Center–affiliated physician who practices internal medicine and obesity medicine. Many of his patients suffer from sleep-related disorders, which in turn can lead to obesity and other health issues. What is so critical about getting a good night's sleep? Getting enough quality sleep is important, because this is the way our body recovers from our daily activities. In order for us to function well throughout the day, we must have quality sleep. Lack of sleep can affect cognitive performance and make it harder to concentrate. Sleep deprivation is a pro-inflammatory stage, meaning your immune system is weakened. What is the difference between quantity and quality sleep? Quantity is how many hours you're able to sleep. Quality refers to whether you are reaching the deep sleep stage where your body is shutting down and you're relaxed enough to wake up the next day feeling well rested. The key is being able to sleep enough to be functional throughout the day. While there's a general consensus about the average amount of sleep needed, it's also very individual. If you're functional and alert on less than seven to nine hours, that's fine. Also, if you wake up feeling refreshed, you likely got enough sleep. If you are irritable and drowsy, however, you probably didn't get quality sleep. Go by how you are doing and feeling. What sleep habits do you encourage your patients to develop? Forming good habits is critical. We refer to this as sleep hygiene. It's important to set a schedule so you go to sleep at the same time every night and wake up at the same time each morning. Avoid stimulants like caffeine as well as alcohol and heavy meals late at night. Use the hour before your bedtime to prepare for sleep. Do things like shut down your electronics, and maybe take a warm bath. The bedroom should be used only for sleep and intimacy. If you lie down and after 30 minutes you can't fall asleep, get up and go do something else. Try again the next hour. How important is lighting? Lighting is important in getting your brain ready to sleep. When it's dark, your brain starts producing melatonin. This is the signal that tells you it's time to sleep. If you're constantly in a lit area, it will be difficult for you to get quality sleep. What common disorders can have a negative impact on your sleep? Two of the most common disorders are sleep apnea and restless leg syndrome. When you suffer from sleep apnea, you stop breathing during the night and don't receive enough oxygen. You may wake up with headaches or struggle to concentrate during the day. Poor sleep habits also can increase your risk of cardiac issues such as heart disease, stroke and heart attack. Restless leg syndrome is when people can't stop shaking their leg while trying to fall asleep. This keeps them awake and prevents them from getting a good night's rest. What is the connection between lack of sleep and obesity? The stress that results from lack of sleep can cause serious health issues. When you're not sleeping enough, your stress hormones can be higher, leading to increased appetite and decreased metabolism. That means you're unable to burn enough calories to maintain a steady weight. Also, when you can't sleep and you're awake for many hours, you have more time to eat. Many people who can't sleep get up and start snacking. The next day, they 're tired and might not feel like exercising. It creates a dangerous cycle. Not getting enough sleep can also cause hormonal imbalances, affecting appetite control and metabolism. If you have trouble sleeping and these methods don't help, talk with your primary care provider to determine whether you need to see a specialist. Dr. Hisham Abukamleh

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