Sleep is a Vital Sign

You know you need sleep—it’s your body’s way of renewing and healing itself. So when you don’t get enough, you’re more than just tired; you may be hurting your health. Here’s how to better understand sleep—and get more of it.

Contributed by: John C. Carter, MD | Pulmonary, Sleep, and Critical Care

Seven: That’s the magic number of hours (at minimum!) most adults need per night for optimal health. Getting that amount of shut-eye is key for the health of every organ in your body, says John Carter, MD, a neurosomnologist and Director of the MetroHealth Center for Sleep Medicine.

Skimping on sleep can especially affect:

Heart health

During sleep, your blood pressure and heart rate reach a natural low. So, when your sleep isn’t plentiful enough or of good-enough quality, your blood pressure can rise over time. That puts you at greater risk for cardiovascular disease, including heart attack and stroke. Note: if you have sleep apnea, a condition in which you temporarily stop breathing during the night and wake up multiple times, your risk for heart disease or stroke can increase. This is due in part to your body producing stress hormones in response to your struggle to breathe, which makes your heart work harder. If you suspect apnea, talk to your doctor; there are many effective treatments.

Mental health

Think of your brain as an engine. It uses fuel during the day and produces exhaust. Without enough sleep, your brain can’t clear out the exhaust. That’s why when you lack sleep, you feel less able to concentrate and focus. In turn, your mood can take a nosedive. Of course, sometimes, certain pre-existing mood disorders, such as anxiety or depression, can disrupt sleep. If you suffer from any of these, talk to your doctor.

Metabolism

Sleep plays a key role in how your body uses energy from what you eat. When you are sleep–deprived, the brain releases hunger hormones that actually make you crave higher-calorie foods, in a bid to make you feel more energetic. Over time, lack of sleep can change your metabolism, making it harder to burn calories during the active part of your day. (That said, it’s not true that you can sleep your way to losing weight. But, if you eat healthy and remain active, good sleep hygiene will help you maintain a healthy weight.)

How to improve sleep

Get a routine. Going to bed and waking up around the same time each day helps you get more quality sleep.
Prep your bedroom. Best conditions for a sleep-friendly nest: dark, cool, quiet, and free of electronics. The blue light from devices disrupts your sleep-wake cycle, so shut everything at least two hours before lights out.
Restrict caffeine. Need your coffee or tea? Keep consumption limited to the early hours of the day.
Eat light at night. A heavy dinner within a couple of hours of bedtime can cause digestive issues, such as heartburn, that may make it harder to drop off.
Skip the nightcap. Alcohol may make you drowsy—but it disrupts sleep later.
Limit fluid intake at night. This keeps you from having to get up in the middle of the night for a trip to the bathroom.

Talk with your primary care provider to see if you are a candidate for a sleep study.
If you have a referral, call (216) 778-5864 or register online to be contacted by one of our schedulers for a sleep study.
For more information, visit metrohealth.org/sleep-studies.