“We spend up to 1/3 of our lives asleep, and the overall state of our sleep health remains an essential question throughout our life span.” – How Much Sleep Do We Really Need?, The National Sleep Foundation

According to the National Sleep Foundation, sleep is a vital indicator of our overall health and well being. The organization recommends that adults age 18-64 get between 7 and 9 hours of sleep per night.  In today’s “hurry up and go” world, getting an adequate amount of sleep often falls to the wayside – alerting us to its importance only when sleep deprivation symptoms begin to set in. But what happens when insomnia becomes chronic and impacts a person’s ability to function in daily life? What causes this chronic insomnia and how can we combat it’s dangerous effects?

Sleep deprivation can be caused by a host of varying factors and outside circumstances. It can stem from medical conditions such as obstructive sleep apnea, restless leg syndrome, periodic limb movement disorder, or moderate to severe pain. It can be aggravated by mental health conditions such as mania or hypomania stemming from bipolar disorder, depression, and even anxiety. No matter the initial cause, the effects of chronic sleep deprivation can be frustrating and downright debilitating. Difficulty making decisions, memory loss, irritability, and inability to control anger and emotions have all been linked to lack of sleep, and not sleeping interferes in relationships and our ability to complete tasks effectively – both at work and at home. In extreme cases, insomnia can lead to hallucinations and even the need to be hospitalized.

So, what does a person do to improve their sleep health?

• Make sleep a priority; decide to commit 7-9 hours of sleep each night and focus on this for a designated period of time (try setting a goal of 5-10 days) 
• Rule out any medical conditions that could be causing sleep problems.
• Limit fatty foods, caffeine, and alcohol; these interfere with REM sleep that the body needs in order to restore itself.
• Practice relaxation. Create a calming bedtime environment by turning off the TV and eliminate technological stimuli that interfere with circadian rhythms. Try soothing practices such as progressive muscle relaxation, taking a hot bath, etc.
• Have a routine. What do you do to prepare for sleeping.  Plan a bedtime that gives you the opportunity for 7-9 hours of sleep.  Be as consistent as possible in adhering to your routine to ensure that you are physically and mentally ready for a good night’s sleep.   
• Use a journal to release pent up thoughts or worries to prevent the mind from racing before bed. Write a plan of action for how you will address the worry for the future, then let it go for the rest of the night.

Just like any habit change, prioritizing healthy sleep requires commitment and practice.  By incorporating some of the suggestions above, and working with your doctor and other healthcare providers on a consistent basis, you’ll be well on your way to combating insomnia and achieving a better night’s sleep.