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Sleep: It's more important than you realize

Indianapolis Recorder, The - 7/2/2016

Although it is often overlooked, sleep is just as important to our health as diet and exercise. It's estimated that 50-70 million American adults have a sleep-related disorder. And studies show minorities, especially African-Americans, tend to get less quality sleep than other ethnic groups.

Not getting enough sleep may seem harmless, but the reality is poor sleep health can put individuals at an increased risk for motor vehicle accidents and workplace-related injuries, which can sometimes have deadly consequences. And, according to the Centers for Disease Control and Prevention (CDC), those of us who don't get enough sleep are also more likely to suffer from chronic illnesses such as cancer, diabetes, depression, high blood pressure and obesity.

Yelena Chernyak is a psychologist at the Indiana University Health Neuroscience Center who specializes in helping people with psychological and behavioral problems related to sleep. She is also Indiana's only board-certified behavioral sleep medicine specialist for adults. In this month's Q&A, Chernyak explains why our bodies need sleep and what can happen if our bodies don't get enough.

How much sleep do people generally need? Do we all need the same amount?

Although most adults need between 7-8 hours of sleep, there are a lot of individual differences between people on how much sleep they need at various times in their life. While it is important to give your body the opportunity to sleep 7-8 hours, if that is what it needs, for some of us, we may need less. What is much more important is the quality of the sleep and how you are able to feel and function with that sleep during your waking hours.

What sleep-related problems do you see the most in your patients?

Insomnia - a problem where you have difficulty falling or staying asleep - is by far the most common sleep disorder I see in my patients. There have been a lot of cultural changes in our society in the last few decades that contribute to this - excessive use of caffeine or alcohol, plugging into electronic devices and media, and the fast and often stressful pace of modern day life.

What are the most common warning signs indicating someone may have a serious sleep disorder?

The most obvious warning signs would be difficulty waking up in the morning, feeling unrefreshed during the day, and having difficulty staying awake during waking hours. Bed partners may also give you a clue that something is wrong if they observe problematic night-time behaviors such as snoring, restlessness, etc.

What are some of the most common causes of insufficient sleep? Are you noticing any troubling patterns when it comes to these causes?

What I see most in my patients with insufficient sleep is difficulty shutting down after busy and stressful lives. Many people have unrealistic expectations of their body and their mind being able to very suddenly and quickly wind down after a fast paced day. What many of us lack is a wind down period that would let our brain know it is time for rest. This often means unplugging - both figuratively and literally - from work and mobile devices that keep us on our toes all day.

What are some of the dangers involved in going too long without enough sleep?

There are many physical and psychological effects of poor sleep which affect our cardiovascular, immune, and neurological systems. The most common danger to monitor for is related to driving, as drowsy driving is dangerous and commonplace. Make sure you monitor your alertness and attention levels before getting behind the wheel. And if you don't feel safe, ask a friend for a ride, take a nap, or drink some caffeine before getting on the road.

Does the time of your work shift make a difference when it comes to sleep? Do day-shift workers experience better sleep than nightshift workers?

Shift work can be very difficult for many people to adapt to, especially if they work the night shift or swing shift, as it forces our body to sleep when it is out of sync with our natural circadian rhythm. There is research out there indicating nightshift workers do have more sleep problems compared to their peers.

Do things like culture, geography and ethnic background play a role in shaping our sleep habits?

The societal expectations of sleep vary from culture to culture. Some parts of our country and the world are better at protecting our sleep than others because they prioritize healthy sleep habits more.

Are minorities at a higher risk for insufficient sleep?

There are a number of differences in the sleep experiences of various ethnic groups. African-Americans have been shown to be more likely to have insufficient sleep and poorer quality sleep compared to whites.

What kinds of therapies are recommended for people who have trouble sleeping? What are the success rates for such therapies?

Cognitive Behavioral Therapy for Insomnia is the gold standard first line treatment for insomnia. It has been shown to be highly effective after just a short course of treatment.

To schedule an appointment with Dr. Chernyak's clinic at the IU Health Neuroscience Center, call (317) 963-7300.