This past weekend, I attended the second day of the virtual Plant Based Prevention of Disease (P-POD) summit. The event was packed with valuable nutrition information covering a wide range of topics, from kidney and cardiovascular disease to children’s health and athlete nutrition. Today, I’d like to focus on one particularly important lecture about sleep.
Sleep: The Elusive Pillar of Lifestyle Medicine
Sleep is one of the six pillars of lifestyle medicine, alongside nutrition, physical activity, stress reduction, social connection, and avoidance of risky substances. However, it stands out as perhaps the most challenging to address. Unlike other pillars where you can actively work on making changes, you can’t simply “try harder” to sleep better.
The magnitude of this problem is significant:
- Over 50% of Americans report frequent trouble falling or staying asleep.
- 75% of Americans use sleep aids (prescription, over-the-counter, or herbal) either occasionally or regularly, according to a 2023 survey by the American Academy of Sleep Medicine.
Factors Affecting Sleep
Numerous factors influence our sleep patterns:
- Medical conditions (e.g., sleep apnea)
- Hormones
- Illness
- Stress
- Substance use
- Screen time
- Genetics
It’s important to note that it’s normal to sleep less as we age. The recommended sleep durations are:
- Adults (18-64): 7-9 hours per night (6-10 hours may be appropriate for some)
- Adults (65+): 7-8 hours per night (5-9 hours may be appropriate for some)
Addressing Sleep Issues
When it comes to treating sleep disorders, the first step should always be an individual assessment from your physician. This is crucial given the multitude of factors that can affect sleep.
Sleep Hygiene: Not a Silver Bullet
Many people are familiar with sleep hygiene practices:
- Avoiding caffeine late in the day
- Dimming lights and avoiding screens before bedtime
- Maintaining a consistent sleep schedule
- Avoiding naps, especially in the late afternoon or evening
- Exercising early in the day rather than close to bedtime
- Avoiding large meals close to bedtime
- Refraining from checking the clock at night if you wake up
While these practices can be helpful, they often don’t solve all sleep problems as effectively as we might hope.
Effective Interventions
Some circadian rhythm and environmental interventions have shown promise:
- Keep a regular wake-up time (ideally within 30 minutes day-to-day)
- Allow more flexibility with bedtime (up to 2 hours of variability is acceptable)
- Ensure sufficient outdoor time and bright light exposure during the day
- Reduce blue light exposure 30-120 minutes before bed
- Minimize environmental sleep interruptions
Cognitive Behavioral Therapy for Insomnia (CBT-I)
Before turning to medication, Cognitive Behavioral Therapy for Insomnia (CBT-I) should be considered. It is the recommended first-line treatment for chronic insomnia and has been proven effective.
Conclusion
Restorative sleep is a crucial component of overall health, and it’s clear that many Americans are not getting enough. While there are various options available to improve sleep quality, the best place to start is with a visit to your doctor. They can provide personalized evaluation and advice.
Remember, good sleep is not a luxury—it’s a necessity for optimal health and well-being. Don’t hesitate to seek help if you’re struggling with sleep issues.
No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.