Sleep, we all do it. Did you know that Americans are sleeping more? Do you feel like you are getting 10 extra minutes a day?
The government keeps statistics on daily activities. One of those activities is sleep. In the past five years, Americans have gained 10 minutes of sleep per day. That’s good news, considering health benefits like better concentration and a healthy heart, plus the added benefit of sound mental health.
The study evaluated sleep patterns that included overnight sleep and naps and snoozes to calculate the total sleeping time per day. So, the good news for nappers is that sleep counts.
The quality of sleep matters, too. Deep sleep helps your body and your brain self-regulate. During the rest stages, your body and mind regenerate. That’s the simple explanation of why sleep is good for your health.
What If Sleep Doesn’t Come Easy?
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Statistics like 10 extra minutes of sleep are just numbers. So, when the American Time Use Survey (ATUS) releases data, it’s up to you to make sense of the numbers. For many people, getting a good night’s sleep is a challenge. Ten extra minutes isn’t even in their grasp. First, they want a good night’s sleep.
Many people have sleep disruption because, just for the slightest moment, they stop breathing. And that cessation stops their sleep pattern. It’s called sleep apnea. You probably know someone who struggles with it. It doesn’t just disrupt your sleep but affects your health.
You may not know you have sleep apnea. Some of the symptoms are:
- waking up in the morning not feeling refreshed or rested
- waking up with a headache
- snoring
- waking up at night and having trouble getting back to sleep
- waking up short of breath
- falling asleep at work.
If you think you have sleep apnea, getting tested is the best way to find out. There are simple, fairly inexpensive devices you can wear at home. But the most accurate measure is a clinical sleep process in a sleep lab called polysomnography.
If you do have sleep apnea, there are devices to help you sleep through the night, reduce the risk of stroke, and help you sleep without disturbances. The most common device is the CPAP (continuous positive airway pressure). It’s a mask that fits over your face that pumps air. Many people used them during the COVID-19 epidemic to improve breathing.
The first step is to work with your doctor to determine if you need a test, what the test results mean, and whether you need a device to assist you with sleep. Professional evaluation is your surest way to better sleep
Sleep apnea is a physical symptom, but other factors can contribute to disrupted sleep or insomnia.
Insomnia: The Sleep Killer
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Insomnia literally means “without sleep” in Latin. It is a common sleep disorder that is frustrating for people who want a good night’s sleep. It comes in several forms:
- Trouble falling asleep
- Difficulty staying asleep, like waking up for no reason
- Poor quality sleep, light sleeping without a deep sleep mode
- Waking up repeatedly during the night
If you have insomnia symptoms, consult with your doctor. The first recommendation is not what you might think – sleeping pills – but a process called Cognitive Behavioral Therapy for Insomnia (CBT-I). This therapy is also recommended by The Sleep Foundation as the best recourse for treatment.
With CBT-I you’ll learn how to monitor yourself by establishing sound behavior patterns to help you reach your sleep goals. Essentially, you learn to restructure your feelings and thoughts to establish new behavior aimed toward better sleep.
You’ll learn how to recognize life situations that contribute to insomnia, like stress, depression, alcohol use, and chronic pain, to name a few. Then, you work with your therapist to create behavior modifications that contribute to better sleep.
If you are not getting your 10 extra minutes of sleep, be sure to talk with your doctor. Sleep contributes to your overall good health.
If you are curious about where you stand in relation to overall sleep patterns for your age, The Washington Post published a handy chart. Enter the time you went to bed, the time you woke up, your age, and your sex (including nonbinary) and compare them with the national data.
Here’s wishing you a good night’s sleep and those 10 extra minutes.
About the Author
Zara Altair is a writer and author of historical mysteries set in 6th Century Italy. She is passionate about books, film, film history, and sharing her knowledge with others. Engage with Zara, her educational insights, and her tips for fellow writers by following her on X(Twitter) and Threads. Zara is a seasoned journalist and accomplished writer with deep expertise spanning entertainment, literature, film writing, neuroscience, and health. Zara blends critical analysis with a profound passion for storytelling.