The Importance of a Good Night’s Rest

Not only does proper sleep help to reduce anxiety and stress, but it also improves your mood and helps to decrease depression. A lack of quality sleep each night can increase your risk for cardiovascular disease, type 2 diabetes, obesity and depression.   

Dr. Lynn Kataria, M.D., at the Washington DC VA Medical Center, educates Veterans about the importance of quality sleep, and how many hours they need per night.     

“When we are asleep, our brain has time to rest and recharge.  When we cut our rest short, we actually put our health at risk,” said Kataria. “It is imperative that we take steps to ensure that we are getting the appropriate hours of quality sleep each night.” 

The CDC along with the American Academy of Sleep Medicine and the Sleep Research Society recommends in adults 18 years or older at least 7 hours of sleep a night.  

The quality of the sleep you get is just as important as the number of hours you sleep per day. Poor sleep quality can cause a decline in cognitive function, irritability and tiredness throughout the day. Kataria provides the following tips to increase your sleep quality. 

• Be consistent: go to bed and wake up at the same time every day 

• Get bright light during the daytime and eat balanced meals at regular times. 

• Ensure your bedroom is quiet, dark and relaxing 

• Remove TVs, computers and smart phones from the bedroom 

• Engage in exercise to help you fall asleep more easily. 

If you find you are still having trouble falling or staying asleep, Kataria recommends talking to your doctor about sleep disorders.  

“Sleep disorders can disrupt your sleep patterns by making it difficult to fall asleep or stay asleep,” said Dr. Kataria. “Fortunately, there are treatment options available at VA for Veterans who are diagnosed with a sleeping disorder.” 

An estimated 70 million Americans suffer from some type of sleep disorder. Washington DC VA Medical Center provides treatment for several sleep disorders, including:   

Sleep Apnea – Sleep apnea occurs when you temporarily stop breathing, more often than normal, in your sleep. It may be characterized by snoring, periodic gasping or snorting, and can cause hypoxia or sleep deprivation. Sleep apnea can cause excessive daytime sleepiness due to a lack of restorative rest.  

Treatment for sleep apnea varies based on the cause. Your provider will look for underlying conditions that may be causing sleep apnea, like congestive heart failure or a blocked airway. A continuous positive airway pressure machine, or a CPAP, may also be prescribed. CPAPS are worn during sleep to administer gentle air pressure through the nose to prevent an interruption of regular breathing while asleep.  

Insomnia: Insomnia is characterized by an inability to initiate or maintain sleep. Insomnia may cause excessive daytime sleepiness and an impaired ability to focus and function. 

Treatment for insomnia may include cognitive behavioral therapy for insomnia and in certain instances medications, or a combination of both.  The VA has an excellent app to help patients with self-guided treatment called insomnia coach.  

If you believe you may suffer from a sleep disorder, Kataria encourages you to keep a daily sleep diary to share with your primary care provider. Your sleep diary should include when you: 

• Go to bed 

• Go to sleep 

• Wake up 

• Get out of bed 

• Take naps 

• Exercise 

• Drink alcohol 

• Drink caffeinated beverages 

• Take medications 

This information can help your provider understand what factors are influencing your sleep and if you need to be evaluated for a sleep disorder.  A review of your medical history and medications may be necessary as this can impact sleep as well.  

“When your sleep routine is bad, it will begin to affect every other aspect of your life,” she said. “Don’t suffer through sleepless nights and tired days. Sleeping well can certainly have a positive impact on other conditions. Resources are available at VA. Please reach out as we are here to help.” 

For more helpful tips and resources about sleep health at VA, visit Path to Better Sleep - Veteran Training (va.gov).