We always hear that we should get a good night’s sleep. But did you know that not getting a good night’s sleep can be bad for your health? Sleep problems are on the rise, especially in Western countries, where the average amount of sleep is 6.8 hours a night. Recent studies have shown a correlation between lack of sleep and problems like high blood pressure, coronary heart disease, and diabetes mellitus.

How bad is sleep deprivation?

Not only is sleep deprivation bad for your brain and your heart, but it also affects your vascular system. Sleep deprivation can lead to endothelial dysfunction, a coronary arterial disease that develops because of a decrease in “nitric oxide,” which causes the narrowing of the arteries. 

Nitric oxide is produced in our body to be our natural vasodilator. That’s a fancy way of saying that it will relax the inner part of our blood vessels—which promotes blood circulation—while lowering our blood pressure. Inadequate nitric oxide levels cause a narrowing of our vessels and impede our vascular function. Eventually, inappropriate sleep can even lead to plaque buildup in our arteries, a condition known as atherosclerosis. This can lead to blockages, which can result in a stroke or heart attack. 

How much sleep should I get?

Well, according to the CDC, the amount of sleep that a person should be getting in a 24-hour period is as follows: 

• Newborn (0-3 months): 14-17 hours

• Infant (4-12 months): 12-16 hours

• Toddler (1-2 years):11-14 hours

• Preschool (3-5 years): 10-13 hours

• School Age (6-12 years): 9-12 hours

• Teen (13-18 years): 8-10 hours

• Adult (18-60 years): 7 or more hours

• Senior (61-64 years): 7-9 hours

• Senior (65 years and older): 7-8 hours 

How can I get more sleep?

The first step is realizing that you are not getting enough sleep. Next, it is important to stick to a “sleep schedule.” If possible, avoid caffeinated drinks at night. Next time you want to reach for a Coke or an espresso at 9 p.m., opt for a nice cup of chamomile and passionflower tea. Of course, check with your doctor first to make sure these time-honored teas do not interact with any of your medications.

Another tip for promoting good sleep hygiene is to make sure the temperature in your room is comfortable. Get rid of night lights or any other lights that stay on. Electronics have been shown to be disruptive to sleep. Try using black duct tape to cover lights from your TV or cable box that stay on even after you are done watching your favorite show. Try to avoid blue light, typical in electronics or TV, a half-hour before bed. Instead, try meditating with the lights turned off or practicing deep breathing. If that doesn’t work, many phones now have settings to disable blue lights at night. White noise or a sleep track may be helpful to some people. Sleep masks may also contribute to restful slumber, but make sure the mask is comfortable and not too tight. Ear plugs can also be constructive for those who wake up at the drop of a pin. 

If this calm environment, perfect temperature, and a calming cup of chamomile tea still do not yield a blissful night of sleep, consult your doctor for sleep remedies or a referral to a sleep specialist. Similar to a proper diet and exercise plan, getting enough sleep is an integral part of a healthy lifestyle.