Getting your z’s is key to a healthier you.

See the wide-ranging impacts of sleep deprivation and how to recover.  

If you’re not getting enough sleep, “waking up on the wrong side of the bed” might be the least of your worries. Sleep is critical to staying healthier. And not just physically. Lack of sleep can affect your attention, learning and memory.²  

Here are just some of the issues sleep deprivation can cause:³

• Difficulty with decision-making
• Increased anxiety and irritability
• Mood swings
• More risk-taking behavior
• Poor problem-solving skills

Working in health care, you often don’t have the schedule consistency of your friends who work 9–5 jobs. (Hello, night shift.) It’s no wonder health care workers are prone to sleep deprivation. Centers for Disease Control and Prevention (CDC) data shows that 40% of health care support workers, from doctors to custodial staff, reported getting less than seven hours of sleep per night.¹

The impact of sleep on mental health conditions

Conditions such as depression, bipolar disorder, post-traumatic stress disorder (PTSD) and attention-deficit hyperactivity disorder (ADHD) can cause people to sleep too much or too little, which can cause their symptoms to become even worse.⁴ It’s a vicious cycle. Getting better sleep isn’t a quick fix for mental health disorders, but it can be an important part of an overall treatment plan.⁴

Simple ways to improve your sleep

Find what works for you – Everyone’s sleep needs are different. Are you an early bird or a night owl? Adjust your sleep schedule according to your age, your body clock and your preferences. Once you discover a pattern that works for you, try to make that your routine.

Be mindful – When something stresses you out during the day, your body reacts accordingly. So unless you take steps to get back into balance, your body and mind can continue to race hours later, when it’s time to sleep. That’s where mindfulness can come into play. Try deep breathing or meditation for 20 minutes every day. That way, you’re training your brain to unwind and reset.⁵

Eat this not that – You’ve probably heard of having warm milk or herbal tea before bed, but kiwis, cherries, almonds and salmon also have vitamins and nutrients that can help you doze off peacefully.⁶ Stay away from sugary sweets – especially chocolate, which often contains caffeine – close to bedtime.

Seek help – If you’re dealing with chronic insomnia or persistent sleep struggles, it’s worth seeking out a sleep specialist.

By prioritizing your sleep, you’re able to be your best self. And get back to the job of helping others stay healthier too.