As important as breathing or eating, sleep is a function your body can't do without. Yet many of us neglect sleep, sacrificing a good night's rest to get work done or to indulge in TV or computer activities.

According to the National Sleep Foundation, Americans average 6.9 hours of sleep per night-two hours less than we did a century ago, one hour less than we did 50 years ago and 15 to 25 minutes less than we did just 10 years ago. Whether it's by choice or due to specific issues, not getting the recommended seven to nine hours of sleep per night may be taking a toll on your health.

The National Health Interview Survey, which analyzed data from 56,507 American adults, was recently conducted by sleep medicine researchers at Brigham and Women's Hospital in Boston. The results showed that, compared with sleeping seven to nine hours a night, getting less than six hours or more than nine hours of sleep was associated with an increased risk for chronic conditions including obesity, diabetes and high blood pressure¹.

Epidemiologic studies report that sleep duration may be associated with overall mortality. A recent study showed that when compared to those who get a moderate amount of sleep, people who sleep for too few hours as well as too many hours experience an increased risk for all-cause mortality².

Although the purpose of sleep still isn't fully understood, we know that it's an anabolic, or building, process. During sleep, the body's energy supplies are restored, damaged tissues are repaired and broken-down muscle tissue is rebuilt.

We also know that lack of sleep can negatively impact certain body functions. For example, a University of Chicago study found that sleep deprivation alters circulating levels of hormones that regulate hunger, resulting in increased appetite³. Some researchers believe lack of sleep may be one of the major contributing factors in the nation's obesity epidemic.

Experts recommend a number of behavioral changes that can facilitate the process of falling asleep if you're having trouble. Regular exercise, adjusting your sleep environment for maximum comfort, adhering to a set bed time every night and abstaining from caffeine, nicotine and alcohol can all encourage a more restful night. It's critical to sleep in a dark room at night, as exposure to light can cause sleep deprivation, melatonin suppression, and disruption of the natural circadian rhythm – the internal clock that tells our bodies when to sleep and wake.

There are several nutrients that may promote healthy sleep. Melatonin taken at bedtime supports the natural sleep-wake cycle. 5-HTP promotes production of a neurotransmitter called serotonin that may improve sleep. GABA (Gamma-Amino Butyric Acid) is another neurotransmitter that may have a calming effect and often helps promote healthy sleep quality. Finally, the herb valerian may promote relaxation and restful sleep.

As always, to your good health,
David N. Ilfeld, M.D.


1. Buxton OM, Marcelli E. Short and long sleep are positively associated with obesity, diabetes, hypertension, and cardiovascular disease among adults in the United States. Soc Sci Med. 2010 Jun 16. [Epub ahead of print]
2. Gallicchio L, Kalesan B. Sleep duration and mortality: a systematic review and meta-analysis. J Sleep Res 2009 Jun;18(2):145-7
3. Spiegel K, Tasali E, Penev P, Van Cauter E. Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Ann Intern Med 2004 Dec 7;141(11):846-50