The One New Year’s Resolution You Want to Keep: Get More Sleep!

It’s that time of year when we all try to stick to the multiple resolutions we made for new year: setting new goals and committing to better habits. Getting more sleep was not one the “top 10” most popular resolutions for 2023 . . . but it should be! We can guess what the top resolutions were, but getting better sleep can actually help in accomplishing those other more “popular” resolutions.

You probably already knew that sleep deprivation can be harmful to your mental health, but did you know that poor sleep can also be harmful to your physical health? Lack of sleep can place you at an increased risk for obesity, type 2 diabetes, high blood pressure, and stroke. It can also increase your risk of developing heart disease, impair immune function, and have a major effect on inflammation in the body.

In addition, cognition, concentration, productivity, and performance are all negatively affected by sleep deprivation. Poor sleeping patterns are strongly linked to depression, particularly for those with a sleeping disorder. Lack of sleep can also be dangerous! The Centers for Disease Control and Prevention (CDC) reports that 1 in 25 people have fallen asleep at the wheel while driving.

The authors of a study published in the peer-reviewed journal Healthcare, described insufficient sleep as a “public health epidemic,” noting that “globally, insufficient sleep is prevalent across various age groups, considered to be a public health epidemic that is often unrecognized, under-reported, and that has rather high economic costs.” Chattu VK, et al., The Global Problem of Insufficient Sleep and Its Serious Public Health Implications, Healthcare (Basel). 2018 Dec 20; 7(1):1.

Also, the authors of this study reported that “Reduced sleep duration has been linked to 7 of the 15 leading causes of death in the U.S., including cardiovascular disease, malignant neoplasm, cerebrovascular disease, accidents, diabetes, septicemia, and hypertension.”

According to this same article, lack of sleep has been shown to increase the risk of premature mortality, increased mood disorders, affects metabolic health, is linked to obesity and increased body mass index (BMI), can lead to burnout, and can impair active cognitive processes such as planning, coping, and problem-solving. (Hint hint, legal professionals!)

Has any of this caused you to pause and raise an eyebrow yet?

Just as we make a point of charging our phones at night before going to bed, we must do the same for our bodies. Sleep is fuel. Sufficient quality sleep can improve serotonin levels (the feel-good neurotransmitter in your brain). Are you trying to lose weight? Poor quality and quantity of sleep have been associated with a higher body mass index and weight gain. Because of the effects on your hormones, it can trigger unhealthy snacking, may reduce your metabolic rate, and cause you to be less energized so your physical activity levels drop.

Sleep is what our bodies need to recharge, and our bodies work hard while we are sleeping. We need to sleep to be alert and productive for the day ahead. Would you board a plane if you knew the pilot was sleep-deprived the night before? Probably not. Would you proceed with a surgical procedure if you knew the surgeon was sleep-deprived the night before? Probably not.  

Yet, many of us are functioning sleepwalkers, chugging coffee and sugary energy drinks to supplement what our bodies and minds are craving—down time and quality sleep. Take some time and assess your nighttime routine. Aim to go to bed by 10 pm. Has anyone else’s parents ever told them that nothing good happens after midnight? There may be some truth to that!

Sleep is important for various aspects of brain function. Good sleep has been shown to improve problem-solving skills and enhance memory performance in both children and adults.

So How Much Sleep Do I Need?

How much sleep you need changes as you age. For example, the American Academy of Sleep Medicine and the Sleep Research Society recommend that teenagers ages 13–18 should get 8–10 hours per night for sufficient sleep, yet adults 18–60 years old should get at least 7 hours per night: