Good Health Requires Good Sleep

From va.gov

When it comes to your health, maintaining a good sleep routine is just as important as proper diet and exercise.

Quality sleep improves your brain performance, mood, and physical health, and can reduce stress, anxiety and depression. But according to the CDC, a third of U.S. adults report not getting the recommended amount of sleep, which can increase the risk of cardiovascular disease, type 2 diabetes, obesity and depression.   

Just as your phone battery needs to be charged each day, so does your body. And when you sleep, you give your brain the rest it needs to refresh and prepare for the next day. The CDC, along with the American Academy of Sleep Medicine and the Sleep Research Society, recommends at least 7 hours of quality sleep per night for adults 18 years or older. Just as the number of hours you sleep matter, so does the quality of sleep you get. Poor sleep quality can cause a decline in cognitive function, irritability and tiredness throughout the day.

Dr. Lynn Kataria, M.D., Chief of the Sleep Laboratory at the Washington DC VA Medical Center, offers the following tips to increase your sleep quality: 

• Be consistent: go to bed and wake up at the same time every day 
• Get bright light during the daytime and eat balanced meals at regular times 
• Ensure your bedroom is quiet, dark and relaxing 
• Remove TVs, computers and smart phones from the bedroom 

• Engage in exercise during the day to help you fall asleep more easily

If you find you are still having trouble falling or staying asleep, Kataria recommends talking to your doctor about sleep disorders. 

According to the CDC, between 50 and 70 percent of Americans have a sleep disorder that impacts their ability to fall or stay asleep. Studies have also shown that Veterans are more likely to be diagnosed with a sleep disorder due to the stressful nature of deployments and training environments, frequent travel and changing schedules, and overall military lifestyle. Veterans are also more likely to develop post-traumatic stress disorder, which can greatly impact the quality and quantity of their sleep.

At the Washington DC VA Medical Center’s Sleep laboratory, Dr. Kataria works with a team of sleep experts to diagnose and treat Veterans who suffer from sleep disorders. While there are several forms of sleep disorders that Veterans may be diagnosed with, she said the two they most often see are:

• Sleep Apnoea – Sleep apnoea occurs when you temporarily stop breathing, more often than normal, in your sleep. It may be characterized by snoring, periodic gasping or snorting, and can cause hypoxia or sleep deprivation. Sleep apnoea can cause excessive daytime sleepiness due to a lack of restorative rest.  

Treatment for sleep apnoea varies based on the cause. Your provider will look for underlying conditions that may be causing sleep apnoea, like congestive heart failure or a blocked airway. A continuous positive airway pressure machine, or a CPAP, may also be prescribed. CPAPS are worn during sleep to administer gentle air pressure through the nose to prevent an interruption of regular breathing while asleep.  

• Insomnia: Insomnia is characterized by an inability to initiate or maintain sleep. Insomnia may cause excessive daytime sleepiness and an impaired ability to focus and function. 

Treatment for insomnia may include cognitive behavioural therapy for insomnia and in certain instances medications, or a combination of both.  The VA has an excellent app to help patients with self-guided treatment called insomnia coach.  

If you believe you may suffer from a sleep disorder, Dr. Kataria encourages you to keep a daily sleep diary to share with your primary care provider. Your sleep diary should include when you: 

• Go to bed 

• Go to sleep 
• Wake up 
• Get out of bed 
• Take naps 
• Exercise 

• Drink alcohol 
• Drink caffeinated beverages 
• Take medications 

This information can help your provider understand what factors are influencing your sleep and if you need to be evaluated for a sleep disorder.  A review of your medical history and medications may be necessary as this can impact sleep as well.  

https://www.va.gov/washington-dc-health-care/stories/good-health-requires-good-sleep/