National Sleep Awareness Week is from March 10 to
16, 2019. The goal of this week-long campaign is to promote the benefits of
optimal sleep and how sleep affects health, well-being and safety. Sleep can be
especially important when it comes to the development and management of several
chronic diseases and conditions.
Sleep Impact Chronic Disease?1
Insufficient sleep has been linked to multiple
Research has found that insufficient sleep is linked to an increased risk for
the development of type 2 diabetes. Specifically, sleep duration and quality
have emerged as predictors of levels of Hemoglobin A1c, an important marker of
blood sugar control.
Disease: Persons with sleep apnea have been found to be at increased risk
for a number of cardiovascular diseases. Notably, hypertension, stroke,
coronary heart disease and irregular heartbeats (cardiac arrhythmias) have been
found to be more common among those with disordered sleep than their peers
without sleep abnormalities.
Laboratory research has found that short sleep duration results in metabolic
changes that may be linked to obesity. Epidemiologic studies conducted in the
community have also revealed an association between short sleep duration and excess
Getting More Sleep2
Mood: Every night while you’re asleep, your brain is working to process
your emotions. Your mind needs this time in order to recognize and react the
right way. When you cut that short, you tend to have more negative emotional
reactions and fewer positive ones.
Heart: Sleep helps to lower your blood pressure and help in preventing
Energy: A good nights sleep can make a world of difference for your energy
levels. It can also help improve your motivation and allow time for your
muscles to repair.
Brain Function: Sleep plays a big part in both learning and memory. Without
enough sleep, it’s tough to focus and take in new information.
Immune System: Ongoing lack of sleep changes the way your immune cells
work. They may not attack as quickly, and you could get sick more often.
if you’re interested in seeing the steps you can take to improve your sleep.
Health’s Pharmacy Advocate Program
Tria Health offers Chronic Condition Management
through our Pharmacy Advocate Program. Clinical Pharmacists provide one-on-one
telephonic counseling for members and are their personal advocate to help them
navigate through the health care system. Through reviewing a member’s
medications and lifestyle, including their sleep habits, Tria Pharmacists can
make recommendations that will help control their chronic conditions and help
them feel better!
Does it often take you more than 30 minutes to fall asleep at night? Or do you wake up frequently during the night — or too early in the morning — and have a hard time going back to sleep? When you awaken, do you feel groggy and lethargic? Do you feel drowsy during the day particularly during monotonous situations? If you answered YES to any of these questions, you make be suffering from a sleeping issue, and you are not alone.
America is currently a sleep deprived country. Overall sleep time is twenty percent less than a century ago! The importance of sleep is vital and is not getting the attention that it deserves.
The importance of sleep:
Restoration – energy to brain and body and allows for tissue growth and repair
Health – promotes healthy immune system, regulates hormones, growth, appetite, and mood
36% Americans drive drowsy/fall asleep – it is estimated that >100,000 auto crashes annually occur resulting in 1500 deaths.
29% drowsy or fall asleep at work
20% have lost interest in intimacy
14% have missed social/family functions due to excessive fatigue
Sleep Quantity and Quality
Sleep quality refers to sleep efficiency. TIME IN BED=TIME SLEEPING!!
Frequent interruptions can lead to loss of important sleep stages. Insomnia can result from medical or lifestyle/environmental contributors. Medical insomnia often refers to sleep apnea, narcolepsy or restless leg syndrome (RLS). Lifestyle/ environmental insomnia typical results from “sleep stealers.”
How much sleep is enough?
Infants (3-11 mon)
9-12 hour nights and 4 naps/day
Children (3-5 yr)
Children (5-12 yr)
Common Sleep Stealers
Psychological – stress in the number one cause of short-term insomnia