Are We Sleeping Right?

Imagine being at the office. You have your Starbucks in your hand as you walk in with your purse. You sit down at your desk and take the first sip of caffeine that ignites a spark in you, and you think to yourself, "Thank you, coffee, for keeping me awake." You then proceed to fill up your water bottle at the water cooler and run into one of your co-workers.

"How are you?" you ask.

"I’m so exhausted," they respond.

"I feel that. Thank goodness for Starbucks," you say, and after filling up your water bottle, you head back to your desk. This routine seems so normal.

Now, imagine a different scenario:

You come into work feeling refreshed and renewed. You drop your bag on your desk, walk over to the water cooler with your empty bottle, and spot a co-worker.

"How are you?" you ask.

"I feel great, I’m so awake and refreshed—just another day," they reply, and you nod along.

"Yeah, I feel great too, it’s nice to see you," you respond, filling up your water bottle and heading back to your desk.

So, reader, let me ask you this: Why are we so used to scenario 1, where we’re constantly tired, as opposed to scenario 2? Can you imagine if no one at work complained about being tired? The world would be a different place.

There are a number of reasons to prioritize a good night’s sleep, yet in America, it’s common for people to be overworked and overtired. On average, Americans get only 6.5 hours of sleep each night, though it’s recommended that we get 7-9 hours. New parents, on average, sleep about 5 hours, and that sleep is often broken up into smaller chunks due to feeding times, diaper changes, and a crying baby.

I listen to a podcast titled Every Day Better, which focuses on helping you become a better version of yourself. In one of the most recent episodes I listened to, Dr. Rebecca Robbins, a sleep scientist and researcher, was featured. She often emphasizes the importance of sleep for overall well-being, particularly how it affects physical health, cognitive function, and emotional regulation.

One key point she makes is that sleep isn’t just about quantity—it’s also about quality. She mentions that shift workers often feel exhausted because they’re not creating the best sleep environment for themselves. Dr. Robbins recommends that shift workers use blackout curtains, wear earplugs, or listen to calming music before falling asleep, rather than scrolling through their phones.

Everyone winds down differently at night. For some, it's watching their favorite television show, while for others, it’s doing a guided meditation, listening to sounds like waves crashing on the beach, or even going to the gym. After a workout, they might take a shower and then head to bed.

Looking at sleep statistics in Spain, the culture around sleep seems more balanced. People often take siestas during the day and tend to get an average of 7.5 hours of sleep. Spain is known for its late-night culture, with dinner often happening later than in other countries. Many people in more traditional settings enjoy afternoon naps. So, why is American culture so different? It’s because we prioritize other things, such as work and money. The U.S. has a strong work ethic, with many people working long hours. The culture often prioritizes productivity, which can lead to late nights working or early mornings to get a head start. Additionally, there’s a rise in "side hustles," where people take on extra work outside of their main jobs.

When we don’t get enough sleep or our sleep quality is poor, it can have significant impacts on both our physical and mental health. Cognitive function suffers, leading to memory issues, difficulty concentrating, and slower reaction times, which can result in mistakes or accidents. Lack of sleep also affects our mood, making us more irritable and increasing the risk of anxiety and depression.

Physically, sleep deprivation weakens the immune system, making us more susceptible to illness, and can contribute to weight gain by disrupting hunger-regulating hormones. Over time, it increases the risk of developing chronic conditions like heart disease, diabetes, and high blood pressure. Additionally, sleep plays a key role in regulating hormones, and without enough rest, hormonal imbalances can occur, affecting everything from metabolism to stress levels. Sleep deprivation also impairs physical performance, slows recovery from exercise, and reduces other hormones such as your sex drive or libido. Ultimately, poor sleep heightens the risk of accidents and injuries due to impaired coordination and judgment.

The overall message is clear: Sleep is foundational to good health, and prioritizing it is essential for both short-term and long-term wellness.