SPANGDAHLEM AIR BASE, Germany -- Sleep is crucial to our overall health, we cannot function without it and yet nearly 1 in 3 adults in the U.S. report not getting enough sleep. In fact, the Centers for Disease Control (CDC) recognizes insufficient sleep as a major public health concern.
Sleep deprivation increases the risk of a variety of chronic diseases. These include hypertension, cardiovascular disease, diabetes, obesity, bone loss, certain cancer and infertility. Lack of sleep is also associated with many psychiatric disorders, such as depression, anxiety, and other mood disorders.
Sleep deprivation also negatively affects military readiness. Multiple studies have found that lack of sleep triples the risk of upper respiratory infections, such as colds and flu. Other research studies have shown that military pilots are more likely to crash a simulator if they are sleepy, sleep-deprived soldiers exhibit reduced target accuracy on a firing range, and aircraft maintainers are more likely to have safety related mishaps. In addition, risk of friendly fire incidents increases, as Service members have a harder time distinguishing friend from foe and decision-making and thought processing capacities are decreased.
Why do we need sleep? Research shows that our bodies require sleep to heal injuries, recover from illness, muscles strengthen after exercise. Another function of sleep is learning; sleep is part of the process where we take the information we gain during the day and convert it to memory, as well as flushing out toxins that accumulate in the brain.
Why does sleep deprivation cause so many problems? The answer lies in our body clock, also known as our circadian rhythm. Poor sleep causes our circadian rhythms and all of our other body rhythms to go out of whack; think of jet lag as an example. Humans are creatures of habit; we operate at peak performance when our body rhythms are in sync and on a regular schedule.
How can you improve your sleep health? Here are some suggestions:
- Go to bed and wake up at a consistent time every day (as much as possible)
- Avoid caffeine after lunch
- Regular exercise (not within 3-4 hours before bed)
- Avoid napping during the day (unless it’s a safety issue; falling asleep behind the wheel, operating heavy machinery)
- The use of certain apps (e.g. Sleep Sync) may be helpful
- Take a hot bath or shower before bed
- Avoid consuming large meals, alcohol, or stimulants before bed
- Set aside a wind-down time before bed, avoid using blue light-emitting devices (e.g. cell phones, laptops, tablets, smart TVs) at least one hour before bedtime
- Make sure your bedroom is quiet, dark and cool; 60-68 F (15-20 C)
- Wear an eye mask and/or earplugs if your bedroom has excess light/noise
For more information on improving sleep, contact the Integrated Resilience Office at 52fw.iro.office@us.af.mil or call 314-452-5878. You can also follow them on Facebook and Instagram. For clinical sleep services, ask for a referral from your primary medical team, or contact the Mental Health Appointment Line at 452-8333.