Several studies have found that African Americans sleep fewer hours, have more interruptions in their sleep, and are more likely to have take medications for sleep. Although most people are well aware of the immediate consequences of poor sleep such as poor concentration and fatigue, the long-term effects of poor sleep could be greater.
In a 2010 study that included African Americans, whites, Asians, and Hispanics, African Americans report the fewest amount of sleep time on workdays (six hours and 14 minutes). African Americans also reported losing sleep every night over personal financial concerns (12 percent) and employment concerns (10 percent) at a higher rate than whites and Asians but similar to Hispanics.
Of interest is that African Americans report needing fewer hours of sleep than the other groups. Whether the perception of the need for sleep is based on the body’s actual need for sleep or if African Americans have adapted to getting fewer hours of sleep is unclear. If African Americans believe that they need less sleep and learn to tolerate poor sleep, they may be less likely to recognize and report sleep disturbances to health providers.
Insomnia, which affects 30-50 percent of adults, is defined as “difficulty getting to sleep, or maintaining sleep, or both.” Insomnia affects all age groups; however, it is more common with increasing age.
Insomnia is often described as transient, short-term, and chronic. Transient insomnia (less than one week) can be triggered by excitement or stress and often occurs when away from home. Short-term insomnia (1-4 weeks) can be related to ongoing stress or a medical illness but it resolves when the underlying issues are resolved. Chronic insomnia occurs when there is poor sleep every night or most nights for months.
There are many short-term and long-term consequences of poor sleep. Commonly recognized consequences of poor sleep than cause immediate harm include:
- Poor concentration and focus: Sleep deprivation induces significant reductions in performance and alertness. Reducing your nighttime sleep by as little as one and a half hours for just one night could result in a reduction of daytime alertness by as much as 32 percent.
- Altered memory and thinking: Short-term memory loss and impaired judgment are commonly reported by people with insomnia.
- Occupational Injury: Poor sleep leads to excessive daytime sleepiness and increases the risk of an on-the-job injury by more than twofold.
- Automobile accident: It is estimated that insomnia contributes to more than 100,000 automobile crashes, 71,000 injuries, and 1,500 deaths each year.
Chronic insomnia leads to long-term sleep deprivation, which has long-term health consequences that are often unrecognized. These include impaired immune system, high blood pressure, and increased risk of heart disease, diabetes, obesity, anxiety and depression.
Some tips to reduce or prevent insomnia include:
- go to bed only when sleepy;
- do not use your bed for watching television, reading, or eating;
- get out of bed if you don’t fall asleep within 15-20 min.;
- avoid caffeine at night (within six hours of bedtime);
- avoid nicotine;
- exercise regularly; and
- avoid fatty foods, especially at night (may cause heartburn).
If insomnia lasts for more than four weeks or interferes with your daytime activities and ability to function, see your primary care provider. Insomnia may be a symptom of a serious medical or mental health issue. For more information on healthy sleeping, visit www.cdc.gov/sleep/.
Remember that getting enough sleep isn’t a luxury, it’s a necessity!
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