Sleep Duration and Quality: Impact on Lifestyle Behaviors & Cardiometabolic Health

The ubiquity of public health reports touting the importance of sleep has led to an increased interest in understanding the extent of sleep problems at the population level and their associated negative effects on various cardiometabolic health outcomes. According to the National Heart, Lung, & Blood Institute of the National Institutes of Health, 50 to 70 million U.S. adults suffer from a sleep disorder or report insufficient sleep habitually. Although many individuals may opt to curtail their bedtime to pursue personal/professional goals or social obligations, a sizable portion may be experiencing sleep problems originating from a medical or psychosocial cause. Insomnia, the most common sleep disorder, is likely present in 5% to 15 % of the U.S. population, with 30% reporting significant symptoms at any given time. Sleep apnea, another common sleep disorder defined as at least 5 respiratory events (apnea or hypopnea) per hour of sleep on average, has an estimated prevalence of 27% to 34% among men 30 to 70 years of age and 9% to 28% among women in the same age group.

The impact of obstructive sleep apnea (OSA) and insomnia on cardiovascular disease (CVD) and metabolic disorders is striking. Population-based studies show that individuals with OSA or insomnia are at significantly greater risk for CVD and cerebrovascular diseases (e.g., arrhythmias, atherosclerosis, coronary heart disease (CHD), heart failure, hypertension, and stroke) and metabolic disorders (e.g., obesity, Type 2 Diabetes mellitus, and dyslipidemia). Both OSA and insomnia are associated with insufficient sleep durations, which may have independent effects on these chronic diseases.

Lifestyle sleep health

Sleep is an extremely important part of human health. Negative effects of sleep delays or interruptions include sluggishness, low attention span, decreased sociability, depressed mood, decreased deep sleep, decreased caloric burn during the day, increased hunger and decreased feeling of fullness, insulin resistance and decreased performance.

Sleep Disruptors

Too much food or drink close to sleep time

Blue light from phone/computer/television screen

Caffeine and alcohol use

Stress/anxiety/worry

Certain noises/sounds

temperature (too hot or too cold)

Lack of daytime sunlight exposure

Medications and medical conditions

Bed partner and/or pets

Tips for Better Sleep

*Use bed for sleep only

*Establish regular sleep schedule (same sleep and wake times)

*Minimize/eliminate bedroom noise and lights

*Increase daytime exposure to sunlight

*Move at least every hour during the day

*Eliminate night time caffeine and limit daytime caffeine

*Avoid alcohol within 3 hours of bedtime

*Avoid high-sodium foods close to bedtime

*Eliminate/limit after-dinner and late-night snacking

*Maintain a healthy BMI

*Stay hydrated during the day

*Cognitive Behavioral Therapy for Insomnia

*Exercise

*Food choices

*Meditation

Sleep Management Goals

Setting goals around sleep health is a great way to increase your sleep quality. It’s often easier to achieve positive goals. An example of a positive sleep goal is “I will begin a new bedtime routine of shutting off the television and instead, read a book for at least 30 minutes before bed, four nights this week.

SPECIFIC- What are you going to do to improve your sleep quality/quantity?

MEASURABLE- How much time, how many sessions?

ATTAINABLE- Do you have what it takes to follow through?

REALISTIC- What can you actually do? (improvement over perfection)

TIME- CONNECTED- How frequent? How long will you commit?

recommendations for Optimal health

Infants * 4 months to 12 months: 12 to 16 hours per 24 hours

Children 1 to 2 years of age: 11 to 14 hours per 24 hours (including naps)

Children 3 to 5 years of age: 10n to 13 hours per 24 hours (including naps)

Children 6 to 12 years of age: 9 to 12 hours per 24 hours

Teenagers 13 to 18 years of age: 8 to 10 hours per 24 hours

Adults: 7 to 9 hours of sleep per 24 hours.