health benefits of sleep
health benefits of sleep

Don’t snooze on sleep deprivation. It’s a serious health issue that can detract from our daily focus and productivity.

The Centers for Disease Control and Prevention (CDC) recommends adults get 7 to 9 hours of sleep each night, but for many Americans, a full night’s sleep is just a dream.

Between 50 million and 70 million Americans suffer from a chronic sleep or wakefulness condition, according to the National Institutes of Health (NIH), and the CDC reports that roughly 40% of Pennsylvania’s adults are among them.

Sleep Problems Fuel Other Health Issues

An increasing body of research is also connecting sleep problems to premature death. A study in the journal Sleep Research found a 44% greater chance of early death among those with sleep disorders. That number spikes to a 56% increased risk for those who often awake in the middle of the night and struggle to fall back to sleep.

The same study showed a nearly 50% spike in dementia risk for those who routinely reported trouble falling asleep.

“We can’t dismiss sleeping disorders and disruptions as minor health issuest. They can increase your chances of cardiovascular disease, accidents, diabetes, high blood pressure, stroke, depression, and dementia."
— Dr. Jeremy Wigginton, chief medical officer at Capital Blue Cross

“We can’t dismiss sleeping disorders and disruptions as minor health issues,” said Dr. Jeremy Wigginton, Chief Medical Officer at Capital Blue Cross. “They can increase your chances of cardiovascular disease, accidents, diabetes, high blood pressure, stroke, depression, and dementia. Take them seriously if they persist, be proactive in your efforts to improve your sleep, and if those efforts aren’t working, please see your doctor.”

Poor sleep pounds the economy, too – to the tune of $411 billion a year in lost productivity, healthcare costs, and missed workdays, according to a study published by the NIH. It makes sense, since poor sleep commonly triggers problems such as sluggishness, irritability, and duller focus.

Putting Sleep Problems to Rest

We can take several steps to sleep more soundly. The Sleep Foundation offers these tips:

  • Exercise.

  • Avoid caffeine, nicotine, and alcohol.

  • Relax before bed.

  • Do not lie in bed awake.

  • Control the room temperature.

  • Keep your bed clean and comfortable, and your sleep area as quiet and dark as possible.

There are educational materials and resources available to help improve sleep habits. Capital Blue Cross offers a “Sleep and Your Health” presentation to some of its insured employer groups. Capital also helps its members with its Healthwise® Knowledgebase, an interactive online health resource that has tools such as guided imagery, progressive muscle relaxation, breathing techniques, and guided meditation.  

Many Capital members covered through their employers also can access Healthy Blue Rewards for sleep resources, including self-guided programs, trackers, and challenges to assist with sleep quality.

“Sleeping problems can turn into chronic, even life-threatening, problems if left unchecked,” Dr. Wigginton said. “Don’t let that happen. If you’re having stubborn sleep problems and commonsense steps haven’t helped, then it’s time to seek expert guidance.”