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WILMINGTON, N.C. (WECT) – If you wake up and immediately hit snooze, rely on coffee to get through the day and still feel exhausted, you are not alone
March is National Sleep Awareness Month, and experts report that most adults need seven to nine hours of sleep every night
Anna Caitlin Paylor, a family nurse practitioner who works at Wilmington Health’s Sleep Clinic, said that although most people spend that amount of time in bed, most are not getting that much sleep
“Sleep is so important; it helps with the recovery process with our endocrinology system, it helps supply oxygen into our brain and to our organs, and overall helps our bodies and our muscles recover from the activities of the day,” said Paylor
According to the American Heart Association, 1 in 3 adults suffers from sleep deprivation
Paylor said lack of sleep can lead to negative impacts on health
“You’ll see patients with a lot of headaches, weight gain, and difficulty losing weight. You’ll see patients with poorly controlled blood pressures, deregulation in their diabetes or their blood sugars,” she said
It is vital for people to focus on sleep hygiene, or the process of winding down for bed long before actually falling asleep, Paylor said
“It’s important to make it a priority because it’s important for your health,” she said
She provided the following tips for better sleep hygiene:
- Go to bed and wake up at the same time every day, and keep a consistent daytime routine
- Start the bedtime routine early. Limit heavy foods, caffeinated drinks, and alcohol before bed
- Turn screens off at least an hour before bedtime. Blue light from devices can trick the brain into thinking it is time to wake up
- Sleep in a cold, dark room and use a noise machine
Paylor also said parents who struggle with sleep should apply the same tips to their children
“I think that is one of the biggest things, to develop a good, strong sleep routine for your children that also ends up being a good sleep routine for you as well. Part of your sleep routine is also your kids’ sleep routine,” she said
For people who struggle with winding down at the end of the day, Paylor suggests journaling to help clear the mind before bed
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