You really should get more sleep — for your health

Sleep more.

If that’s not your New Year’s resolution, statistically it should be.

The Centers for Disease Control and Prevention reports that insufficient sleep now is considered a public health epidemic. An estimated 70 million adults in this country have sleep problems and are more likely to suffer from hypertension, diabetes, depression, obesity, cancer and a reduced quality of life.

Lack of sleep is a factor in deadly vehicle crashes and industrial disasters.

The increase in the number of people who don’t sleep well may be caused, in general, by chronic stress, long work days, lack of exercise and round-the-clock access to computers, such as reading Facebook on your iPhone in bed.

The Los Angeles Times reported in December that a study by the Boston’s Brigham and Women’s Hospital found that reading from a light-emitting device, such as an e-reader or iPad, before bedtime can shift your body’s natural clock and delay the onset of sleep.

It took study subjects using e-readers 10 minutes longer to fall asleep and they had nearly 12 minutes less rapid-eye-movement sleep, a stage that has been linked to memory consolidation.

Blood tests showed that people who read from a computer tablet had suppressed levels of the hormone melatonin. Long-term suppression of melatonin by nighttime light exposure is linked to increased risk of certain cancers, the study noted.

Sleep disorders such as insomnia or obstructive sleep apnea also play a role in our society’s fatigue and general health problems.

Rick Swanson, clinical director of North Puget Sound Center for Sleep Disorders in Everett, said apnea is the best known sleep problem among Americans.

More than 80 conditions can be diagnosed in a sleep study, he said. Yes, about 80 percent of people have the apnea problem, where they literally stop breathing in their sleep. But not all those who snore have apnea and not all those with apnea snore.

“Any disorder that disrupts sleep, and rapid-eye-movement sleep in particular, harms your brain and your body,” Swanson said. “Sleep is supposed to be the time when the mind and body regenerate and recharge. If you are not getting good sleep, likely you can’t think as fast and you probably wake up with a headache.”

What scares Swanson about this health problem is that drowsy drivers are just as bad, if not worse than drunk drivers.

“Every 10th car on the freeway has an impaired driver,” Swanson said. “Yes, some are under the influence of alcohol or drugs, or they are sending text messages, but many are simply too tired to drive.”

People who are older than 45 and overweight especially need to pay attention, Swanson said.

“It seems like common sense, but lots of people of a certain age won’t admit to their tiredness,” he said. “If your family says you have a problem, see a sleep specialist, get diagnosed and get treated.”

When a person’s oxygen level drops at night because of poor sleep, the person’s heart is working just as hard as it does during the day, he said. “And high blood pressure takes years off a person’s life.”

In addition, Swanson doesn’t buy the idea that you can sleep in on the weekends to make up for poor sleep during the work week. “On the weekends you stay up later. You might sleep in, but you still aren’t getting a full night’s sleep.”

Sleep is as important as what you eat and how you exercise, said Stephanie Dellachiara of south Snohomish County.

Even though she has reached her goal weight, Dellachiara, at “71 years young,” continues to be a member of Chapter 1090 of TOPS in Bothell.

Take Off Pounds Sensibly is a national nonprofit organization that provides support to people who want to lose extra pounds and maintain a healthy weight.

“Everything is a circle,” Dellachiara said. “If you get enough sleep, eat right and exercise, you can just feel how balanced you are. And when you don’t, you know it.”

Lack of sleep can impact your ability to lose and even maintain your weight, she said.

TOPS doctors say that chronic stress can lead to poor quality sleep and, in turn, inadequate sleep can increase stress levels. With high stress, the hormone cortisol is released into the bloodstream. The increase in cortisol is very useful when you are in danger, but long-term cortisol elevation is detrimental to health. Increased appetite levels and increased fat deposits in the abdominal area are just a couple of results of the negative effects of a high cortisol level in the body, TOPS doctors say.

In addition, the hormone leptin signals to the brain when a person is full. But when a person is sleep-deprived, leptin levels decrease, so you won’t be satisfied after you eat. You eat more food and you gain more weight.

If you stay up late sitting in front of the computer or TV, you’re more likely to graze when the satiety of supper has passed. And if you’re tired, you are less likely to be disciplined about eating and less likely to get out for a walk.

Sleep more. Go to bed early. Sleep in. And if you snore or stop breathing at night, see your doctor right away.

Gale Fiege: 425-339-3427; gfiege@heraldnet.com. Twitter: @galefiege.

TOPS tips

Here are 10 tips from Take Off Pounds Sensibly to maximize your sleep:

1. Create a bedroom favorable for sleep. Keep it quiet, dark and cool at night.

2. Getting up at the same time each day is essential for being able to fall asleep at night.

3. Avoid TV, laptops or smartphones before bed or in the bedroom. Read a book instead.

4. A nightcap may sound inviting, but alcohol or caffeine will keep you up. Warm, herbal tea helps relax muscles.

5. Regular, intense exercise helps induce deep sleep. Avoid strenuous workouts two hours before bedtime.

6. Refrain from heavy meals or spicy foods two hours before bedtime.

7. Avoid afternoon naps, unless you are age 90 or older.

8. Have an aquarium? Consider moving it to your bedroom. Watching fish swim back and forth is calming.