A Prescription For Better Sleep Habits
As seen in STROLL The W of Wedgewood, Woodbury
What if one extra hour of sleep could protect your heart, improve your memory, and even save your life on the road?
Drowsy driving is more than a bad habit. It is a public health hazard. The National Highway Traffic Safety Administration estimates that in 2023 alone, 91,000 crashes, 50,000 injuries, and over 600 deaths in the United States were related to drowsy driving. These numbers likely underestimate the problem, as drowsy driving is difficult to detect and report. Few people realize that driving while sleep deprived can be as dangerous as driving under the influence of alcohol. In fact, being awake for 18 hours impairs performance as much as a blood alcohol concentration of 0.05% (Williamson & Feyer, 2000).
It is not just about driving. The effects of poor sleep ripple through nearly every system in the body. For example, sleep deprivation increases the risk of heart disease, obesity, type 2 diabetes, depression, and cognitive decline.
Why Do Some People Struggle to Get Adequate Sleep?
Stress and anxiety: Mental overload from work, finances, or parenting can keep your brain alert at night.
Sleep apnea: This underdiagnosed condition causes frequent nighttime awakenings, often without the person realizing it. This can also cause daytime drowsiness due to lack of restorative sleep.
Hormonal changes: Life stages like menopause can cause night sweats and insomnia.
Caffeine and alcohol: These common substances can interfere with both falling and staying asleep.
Medical conditions: Chronic pain, restless legs syndrome, untreated heartburn and thyroid disorders can all prevent you from getting quality rest.
How to Improve Sleep Quality
Improving your sleep hygiene can lead to meaningful improvements in energy, focus, and long-term health. Here are some tips to consider:
Keep a consistent schedule: Go to bed and wake up around the same time every day.
Create a relaxing bedtime routine: Stretching, a warm shower, or listening to a calm, non-stimulating podcast can help the body wind down.
Turn off screens: Blue light from phones and TVs disrupts melatonin production. Ideally, aim for at least one hour of screen-free time before bed.
Set up your bedroom for success: Keep it cool, dark, and quiet.
Be mindful of what you consume: Avoid large meals, caffeine, and alcohol 3–4 hours before bedtime.
Limit naps: Short naps (under 30 minutes) are fine, but long or late naps can disrupt nighttime sleep quality.
If sleep problems persist, it is time to see your doctor
Getting adequate sleep is the foundation of good health and a safeguard against accidents and chronic disease. When you invest in quality sleep, you are investing in your focus, your mood, your health, and the safety of everyone on the road.
Sources:
National Highway Traffic Safety Administration. Drowsy Driving 2023 Data Overview. https://www.nhtsa.gov/risky-driving/drowsy-driving
Williamson, A. M., & Feyer, A. M. (2000). Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occupational and Environmental Medicine, 57(10), 649–655.
