Q&A: How doctors can encourage good sleep hygiene among patients

Key takeaways:

• U.S. adults frequently lose sleep because of digital distractions at bedtime.
• Sleeping for at least 7 hours each night can help ward off health problems.

Binge-watching a TV show and online shopping are common reasons adults stay up past their bedtimes, according to a survey conducted by the American Academy of Sleep Medicine.

Notably, binge-watching after bedtime was more frequently reported as “often” the reason for lost sleep among Gen Z (51%) and millennials (43%) vs. Gen X (32%), baby boomers (13%) and the silent generation (13%).

The 2023 American Academy of Sleep Medicine (AASM) Sleep Prioritization Survey garnered responses from 2,005 U.S. adults to gain a better understanding of sleep habits, sleep aid usage, reasons for losing sleep and more.

To learn more about this survey and how doctors can encourage good sleep hygiene to their patients, Healio spoke with Alexandre Abreu, MD, American Academy of Sleep Medicine (AASM) spokesperson, sleep physician and associate professor at University of Miami Miller School of Medicine.

Healio: What is good sleep hygiene?

Abreu: Sleep hygiene refers to a series of healthy sleep habits that can improve your ability to fall and stay asleep. Our daily routines — what we eat and drink, how and when we exercise, the medications we take and how we schedule our days — can significantly affect the amount and the quality of the sleep that we get.

Good sleep hygiene includes avoiding caffeine after dinner, avoiding staying up late working on the computer or going to bed before you’re sleepy. Instead, focus on healthy sleep hygiene habits. Keep a regular sleep and wake schedule; make your room quiet, cool and dark; and implement relaxing bedtime rituals such as reading a book or journaling.

Healio: How can digital disruptions before bed harm individuals?

Abreu: Digital disruptions, such as staying up to scroll on your phone or watch TV, can cause individuals to push back their bedtime because they get stuck in a cycle of watching “just one more video” or “one more show.” Additionally, too much exposure to light at night such as from a phone or tablet screen can disrupt the timing of your circadian rhythms or “internal body clock.” The blue light omitted from our devices can suppress our body’s release of melatonin, impacting our ability to fall asleep. Anything that keeps us from getting the recommended minimum of 7 hours of sleep each night can be harmful to overall health and well-being.

Healio: What are the main findings from the AASM survey?

Abreu: The AASM survey found that over three-fourths of Americans lose sleep due to digital distractions, including an overwhelming 91% of individuals who reported they have lost sleep because they stayed up past their bedtime to binge-watch a TV show, and 75% due to online shopping. These digital disruptions push back bedtimes — and then get turned back on when people toss and turn. The survey found that half of Americans watch TV and 45% use their smartphone when they can’t fall asleep. The survey also found that more than eight in 10 people (87%) keep their smartphone in the bedroom, often within arm’s reach, making midnight scrolling and late-night binge-watching an enticing habit that can compromise sleep duration and quality.

Healio: Why should doctors talk to their patients about sleep and their sleep habits?

Abreu: It’s important for doctors to talk to their patients about sleep and sleep habits because sleep is one of the three pillars of a healthy lifestyle, along with diet and exercise. Healthy sleep can lower the risk for serious health problems, including type 2 diabetes and heart disease, prevent and manage mental health problems, help you get sick less often and maintain a healthy weight. Doctors can start the conversation by asking their patients one simple question: “How is your sleep?” Asking about sleep is important to identify patients who may have a sleep disorder, such as obstructive sleep disorder or chronic insomnia. Insufficient sleep caused by these disorders can hinder their decision-making, affect their mood and worsen brain health.

Healio: How can doctors encourage good sleep hygiene for their patients?

Abreu: Doctors can encourage good sleep hygiene for their patients by recommending they get no less than 7 hours of quality sleep each night and keep a consistent sleep schedule. Doctors can also help evaluate their patients’ sleep habits. Do they need caffeine throughout the day to stay alert? Do they fall asleep during TV shows, car rides or other activities before bedtime? Do they have trouble controlling their appetite or losing weight? Lastly, if a doctor knows about their patients’ sleep problems, they can provide recommendations to help them improve their sleep quality or refer them to an accredited sleep center for evaluation.

The AASM recommends the following tips to reduce digital disruptions and achieve a better night of sleep:

• Disconnect from devices at night: Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep.
• Leave your phone in another room: It’s tempting to go on your phone, so keep it in a separate room at night. If you use your phone for a morning alarm, consider using an alarm clock instead.
• Follow a relaxing nighttime routine: Find something you look forward to doing, such as taking a warm bath or shower, reading a book or journaling to help you wind down at the end of the day.
• Have a sleep schedule: Go to bed and get up at the same time on a regular basis and hold yourself to it. Don’t let scrolling stop you from getting your precious hours of sleep.
• Turn off push notifications: If you must have your phone in your bedroom at night, turn off push notifications and sound to avoid distracting alerts.

References:

• AASM sleep prioritization survey: Binge-watching TV. https://aasm.org/wp-content/uploads/2023/11/sleep-prioritization-survey-2023-binge-watching-tv.pdf. Accessed Dec. 8, 2023.
• AASM sleep prioritization survey: Online shopping. https://aasm.org/wp-content/uploads/2023/11/sleep-prioritization-survey-2023-online-shopping.pdf. Accessed Dec. 21, 2023.
• Over three-fourths of Americans lose sleep due to digital distractions – sleep experts urge a change. https://aasm.org/over-three-fourths-of-americans-lose-sleep-due-to-digital-distractions-sleep-experts-urge-a-change/. Published Dec. 4, 2023. Accessed Dec. 8, 2023.