Q: I don’t get more than about five-and-ahalf hours of sleep a night during the week, but my wife says I can’t hang out in bed on the weekends because we have too much to do. Can you give me some ammunition — I need the rest! — Greg T., Tallahassee, Florida A: Your situation is pretty common. Around a third of adults get less than the recommended seven hours of sleep a night. And we have two things to say about your situation. One: Let’s explore ways you can get more sleep on weeknights — it is an essential part of living a healthier, happier life. Two: Research shows your instinct to get extra sleep on the weekends is just what the doctor ordered. A study presented at the European Society of Cardiology’s meeting recently looked at data on around 19,000 sleep-deprived adults and found that those who had the most catch-up sleep on weekends lowered their risk of developing heart disease by 20%. So, Greg, let your wife in on this good news.
One other thing: Sleep deprivation causes more than heart woes. Physical and mental health problems, injuries, loss of productivity, and even a greater likelihood of death are associated with chronic lack of sleep.
That brings us back to point No. 1: ways to help you get more sleep on weeknights. Even if you work 10-plus hours a day, you have control over your time between getting home and going to bed. You may pitch in around the house, but we’re betting you’re also spending too much time on screens. You may also be doing things like overeating late at night or exercising in the evenings that make it hard to fall asleep at a reasonable hour. We recommend you get into bed seven to eight hours before you have to get up, lights off, no digital devices or screens, and keep it cool, dark and quiet. Then practice 10 minutes of mindful meditation ... and ZZZ.
