Eight hours. That\u2019s how long experts recommend most adults sleep every night. But why is that? Why should we spend one-third of the day\u2014what amounts to one-third of our lives\u2014catching Zzz\u2019s?<\/p>\n
It turns out that sleep does more than provide rest. It activates systems in the body that repair damaged DNA. The molecule that contains your unique genetic code (DNA), provides the blueprint for how the cells develop and function. The environment, chemicals, diseases, aging, and other factors can damage DNA, so it doesn\u2019t replicate as it should. Damaged DNA is implicated in the development of cancer and other diseases. That\u2019s why repairing damaged DNA early on is so critical.<\/p>\n
Sleep repairs DNA\u2014but getting enough sleep is crucial\u00a0<\/strong><\/h2>\nResearchers don\u2019t know exactly how sleep relieves DNA damage, but they found it does. In a recent study in Molecular Cell<\/em>, scientists found that DNA damage increased in zebrafish when they were awake and decreased when they slept. This is especially important when it comes to the DNA in neurons, which are part of your brain, where a lack of sleep can cause temporary or even permanent damage.<\/p>\nThe report found that sleep is vital, and getting sleep, but not enough of it, won\u2019t completely repair the DNA. Researchers in the study found that if the zebrafish didn\u2019t get six hours of sleep per night, they couldn\u2019t completely repair the damage to their DNA. Scientists believe the sleep-DNA repair connection they saw in zebrafish is true for humans too.\u00a0<\/p>\n
Additional benefits of sleep<\/strong><\/h2>\nSleeping an average of six to eight hours per night can help your workout performance and better control your eating habits. A good night\u2019s rest can reduce inflammation, increase energy, and even improve your skin\u2019s health.\u00a0<\/p>\n
The benefits aren\u2019t just physical. Resting improves productivity and can help you be more mindful and make better decisions.\u00a0<\/p>\n
Hopelessly sleep deprived?\u00a0<\/strong><\/h2>\nKnowing the benefits of sleep doesn\u2019t mean people actually get enough of it. According to the Centers for Disease Control \u00a0(CDC), 35 percent of adults in the U.S. don\u2019t get enough sleep. About half of adults say they feel sleepy three to seven times a week.\u00a0<\/p>\n
Unfortunately, it\u2019s hard to recover from missed sleep. Surprisingly, napping during the day or sleeping in on weekends may not be enough to reverse the missed sleep. According to The Sleep Foundation, it can take four days to recover from one hour of lost sleep and nine days to overcome a sleep deficit.\u00a0\u00a0<\/p>\n
Mental health concerns, including anxiety and depression, can make it difficult for you to fall asleep or stay asleep. Other factors can disrupt sleep, too, such as using alcohol or caffeine, being physically inactive, feeling stressed, staying up too late, or having too much screen time. Changes in routine, which are common when traveling, during holidays, or when seasons change, can wreak\u00a0 havoc with your sleep patterns as well.<\/p>\n
Recognizing when you haven\u2019t had enough sleep<\/strong><\/h2>\nSurprisingly, you may not know if you\u2019re sleep-deprived. Some signs, such as being sleepy during the day, are obvious.\u00a0 But others are subtle\u2014or they may be ones you\u2019ve become accustomed to and don\u2019t identify as being related to a lack of sleep. Not getting enough sleep can affect your mood, energy, and productivity. Other signs include:\u00a0<\/p>\n
\n- Feeling hungrier than usual or gaining weight<\/li>\n
- Increased impulsivity<\/li>\n
- Difficulty remembering<\/li>\n
- Trouble making decisions<\/li>\n
- Lacking coordination<\/li>\n
- Getting sick more frequently<\/li>\n
- Having trouble seeing<\/li>\n<\/ul>\n
If you\u2019re not getting the recommended amount of sleep and have these signs, you may need more and better quality sleep.<\/p>\n
Tips for better sleep<\/strong><\/h2>\nYou may not be able to make up for weeks, months, or years of sleep deprivation, but you can start building your sleep bank with regular rest.<\/p>\n
Assess the quality of your sleep. <\/strong>Do you lie in bed for hours? Fall asleep as soon as your head hits the pillow? Or go to sleep only to wake up at 1 a.m.? Beyond the number of hours you sleep, assess how well you sleep. Do you feel rested when you wake up?\u00a0<\/p>\nAs you sleep, you go through multiple sleep cycles, each having several stages\u2014light, deep, and REM. Spending enough time in each stage is critical to feeling rested when you wake up.\u00a0<\/p>\n
With tools like a Fitbit tracker, you can monitor your sleep and see how much time you\u2019ve spent in each sleep stage to see if you should adjust any areas of your sleep habits.\u00a0<\/p>\n
Set a schedule. <\/strong>Experts suggest trying to wake up and go to sleep at the same time each day, including the weekend. You may need to change the schedule occasionally, but a regular bedtime will help cue your body to sleep.<\/p>\nPower down your devices. <\/strong>If you currently check emails and social media or watch movies right before bed, those digital distractions affect your body\u2019s circadian rhythm and wind you up instead of settling you down. Instead, power down your digital devices an hour before bed. Then, read a book, take a bath, meditate or do another relaxing activity that helps you transition to sleep.\u00a0<\/p>\nAdjust the room. <\/strong>Make sure the physical properties of the room support sleep. Keep the room temperature cool and comfortable. Cover up any lights from chargers. Use an eye mask or ear plugs to block out sights and sounds.\u00a0<\/p>\nConsider sleep tools like <\/strong>Fitbit\u2019s Snore and Noise Detect<\/strong> to identify snoring and ambient noises that can disrupt sleep. <\/strong>Meditation apps (yes, they\u2019re on your phone, but you can turn them on and place your phone face down so the device light isn\u2019t distracting) can help you rewind and ease you into sleep.<\/p>\nYou can also tune into guided meditations with Fitbit Premium. Check out some examples here.<\/p>\n
Getting regular, restorative sleep isn\u2019t an indulgence. It\u2019s a necessity for your physical, mental, and emotional wellbeing. The one-third of your life you spend sleeping well can help you make the most of the two-thirds of your life you spend awake.<\/p>\n
\nThis information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n
<\/p>\n
\n\n\t\t\t\t\tPamela DeLoatch\t\t\t\t<\/h3>\n
\t\t\t\t![\"pameladeloatch\"](\"https:\/\/blog.fitbit.com\/wp-content\/uploads\/2022\/06\/Pamela-DeLoatch-Headshot-e1656536698413.jpeg\")
<\/p>\n
\n\t\t\t\t\tPamela DeLoatch is a freelance writer based in Raleigh, NC. She covers a range of wellness topics. As she trains for her second marathon, she is always looking for information to improve fitness as well as overall health and wellbeing long-term.\t\t\t\t<\/p>\n<\/p><\/div>\n
<\/p><\/div>\n
The report found that sleep is vital, and getting sleep, but not enough of it, won\u2019t completely repair the DNA. Researchers in the study found that if the zebrafish didn\u2019t get six hours of sleep per night, they couldn\u2019t completely repair the damage to their DNA. Scientists believe the sleep-DNA repair connection they saw in zebrafish is true for humans too.\u00a0<\/p>\n
Additional benefits of sleep<\/strong><\/h2>\nSleeping an average of six to eight hours per night can help your workout performance and better control your eating habits. A good night\u2019s rest can reduce inflammation, increase energy, and even improve your skin\u2019s health.\u00a0<\/p>\n
The benefits aren\u2019t just physical. Resting improves productivity and can help you be more mindful and make better decisions.\u00a0<\/p>\n
Hopelessly sleep deprived?\u00a0<\/strong><\/h2>\nKnowing the benefits of sleep doesn\u2019t mean people actually get enough of it. According to the Centers for Disease Control \u00a0(CDC), 35 percent of adults in the U.S. don\u2019t get enough sleep. About half of adults say they feel sleepy three to seven times a week.\u00a0<\/p>\n
Unfortunately, it\u2019s hard to recover from missed sleep. Surprisingly, napping during the day or sleeping in on weekends may not be enough to reverse the missed sleep. According to The Sleep Foundation, it can take four days to recover from one hour of lost sleep and nine days to overcome a sleep deficit.\u00a0\u00a0<\/p>\n
Mental health concerns, including anxiety and depression, can make it difficult for you to fall asleep or stay asleep. Other factors can disrupt sleep, too, such as using alcohol or caffeine, being physically inactive, feeling stressed, staying up too late, or having too much screen time. Changes in routine, which are common when traveling, during holidays, or when seasons change, can wreak\u00a0 havoc with your sleep patterns as well.<\/p>\n
Recognizing when you haven\u2019t had enough sleep<\/strong><\/h2>\nSurprisingly, you may not know if you\u2019re sleep-deprived. Some signs, such as being sleepy during the day, are obvious.\u00a0 But others are subtle\u2014or they may be ones you\u2019ve become accustomed to and don\u2019t identify as being related to a lack of sleep. Not getting enough sleep can affect your mood, energy, and productivity. Other signs include:\u00a0<\/p>\n
\n- Feeling hungrier than usual or gaining weight<\/li>\n
- Increased impulsivity<\/li>\n
- Difficulty remembering<\/li>\n
- Trouble making decisions<\/li>\n
- Lacking coordination<\/li>\n
- Getting sick more frequently<\/li>\n
- Having trouble seeing<\/li>\n<\/ul>\n
If you\u2019re not getting the recommended amount of sleep and have these signs, you may need more and better quality sleep.<\/p>\n
Tips for better sleep<\/strong><\/h2>\nYou may not be able to make up for weeks, months, or years of sleep deprivation, but you can start building your sleep bank with regular rest.<\/p>\n
Assess the quality of your sleep. <\/strong>Do you lie in bed for hours? Fall asleep as soon as your head hits the pillow? Or go to sleep only to wake up at 1 a.m.? Beyond the number of hours you sleep, assess how well you sleep. Do you feel rested when you wake up?\u00a0<\/p>\nAs you sleep, you go through multiple sleep cycles, each having several stages\u2014light, deep, and REM. Spending enough time in each stage is critical to feeling rested when you wake up.\u00a0<\/p>\n
With tools like a Fitbit tracker, you can monitor your sleep and see how much time you\u2019ve spent in each sleep stage to see if you should adjust any areas of your sleep habits.\u00a0<\/p>\n
Set a schedule. <\/strong>Experts suggest trying to wake up and go to sleep at the same time each day, including the weekend. You may need to change the schedule occasionally, but a regular bedtime will help cue your body to sleep.<\/p>\nPower down your devices. <\/strong>If you currently check emails and social media or watch movies right before bed, those digital distractions affect your body\u2019s circadian rhythm and wind you up instead of settling you down. Instead, power down your digital devices an hour before bed. Then, read a book, take a bath, meditate or do another relaxing activity that helps you transition to sleep.\u00a0<\/p>\nAdjust the room. <\/strong>Make sure the physical properties of the room support sleep. Keep the room temperature cool and comfortable. Cover up any lights from chargers. Use an eye mask or ear plugs to block out sights and sounds.\u00a0<\/p>\nConsider sleep tools like <\/strong>Fitbit\u2019s Snore and Noise Detect<\/strong> to identify snoring and ambient noises that can disrupt sleep. <\/strong>Meditation apps (yes, they\u2019re on your phone, but you can turn them on and place your phone face down so the device light isn\u2019t distracting) can help you rewind and ease you into sleep.<\/p>\nYou can also tune into guided meditations with Fitbit Premium. Check out some examples here.<\/p>\n
Getting regular, restorative sleep isn\u2019t an indulgence. It\u2019s a necessity for your physical, mental, and emotional wellbeing. The one-third of your life you spend sleeping well can help you make the most of the two-thirds of your life you spend awake.<\/p>\n
\nThis information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n
<\/p>\n
\n\n\t\t\t\t\tPamela DeLoatch\t\t\t\t<\/h3>\n
\t\t\t\t<\/p>\n
\n\t\t\t\t\tPamela DeLoatch is a freelance writer based in Raleigh, NC. She covers a range of wellness topics. As she trains for her second marathon, she is always looking for information to improve fitness as well as overall health and wellbeing long-term.\t\t\t\t<\/p>\n<\/p><\/div>\n
<\/p><\/div>\n
Knowing the benefits of sleep doesn\u2019t mean people actually get enough of it. According to the Centers for Disease Control \u00a0(CDC), 35 percent of adults in the U.S. don\u2019t get enough sleep. About half of adults say they feel sleepy three to seven times a week.\u00a0<\/p>\n
Unfortunately, it\u2019s hard to recover from missed sleep. Surprisingly, napping during the day or sleeping in on weekends may not be enough to reverse the missed sleep. According to The Sleep Foundation, it can take four days to recover from one hour of lost sleep and nine days to overcome a sleep deficit.\u00a0\u00a0<\/p>\n
Mental health concerns, including anxiety and depression, can make it difficult for you to fall asleep or stay asleep. Other factors can disrupt sleep, too, such as using alcohol or caffeine, being physically inactive, feeling stressed, staying up too late, or having too much screen time. Changes in routine, which are common when traveling, during holidays, or when seasons change, can wreak\u00a0 havoc with your sleep patterns as well.<\/p>\n
Recognizing when you haven\u2019t had enough sleep<\/strong><\/h2>\nSurprisingly, you may not know if you\u2019re sleep-deprived. Some signs, such as being sleepy during the day, are obvious.\u00a0 But others are subtle\u2014or they may be ones you\u2019ve become accustomed to and don\u2019t identify as being related to a lack of sleep. Not getting enough sleep can affect your mood, energy, and productivity. Other signs include:\u00a0<\/p>\n
\n- Feeling hungrier than usual or gaining weight<\/li>\n
- Increased impulsivity<\/li>\n
- Difficulty remembering<\/li>\n
- Trouble making decisions<\/li>\n
- Lacking coordination<\/li>\n
- Getting sick more frequently<\/li>\n
- Having trouble seeing<\/li>\n<\/ul>\n
If you\u2019re not getting the recommended amount of sleep and have these signs, you may need more and better quality sleep.<\/p>\n
Tips for better sleep<\/strong><\/h2>\nYou may not be able to make up for weeks, months, or years of sleep deprivation, but you can start building your sleep bank with regular rest.<\/p>\n
Assess the quality of your sleep. <\/strong>Do you lie in bed for hours? Fall asleep as soon as your head hits the pillow? Or go to sleep only to wake up at 1 a.m.? Beyond the number of hours you sleep, assess how well you sleep. Do you feel rested when you wake up?\u00a0<\/p>\nAs you sleep, you go through multiple sleep cycles, each having several stages\u2014light, deep, and REM. Spending enough time in each stage is critical to feeling rested when you wake up.\u00a0<\/p>\n
With tools like a Fitbit tracker, you can monitor your sleep and see how much time you\u2019ve spent in each sleep stage to see if you should adjust any areas of your sleep habits.\u00a0<\/p>\n
Set a schedule. <\/strong>Experts suggest trying to wake up and go to sleep at the same time each day, including the weekend. You may need to change the schedule occasionally, but a regular bedtime will help cue your body to sleep.<\/p>\nPower down your devices. <\/strong>If you currently check emails and social media or watch movies right before bed, those digital distractions affect your body\u2019s circadian rhythm and wind you up instead of settling you down. Instead, power down your digital devices an hour before bed. Then, read a book, take a bath, meditate or do another relaxing activity that helps you transition to sleep.\u00a0<\/p>\nAdjust the room. <\/strong>Make sure the physical properties of the room support sleep. Keep the room temperature cool and comfortable. Cover up any lights from chargers. Use an eye mask or ear plugs to block out sights and sounds.\u00a0<\/p>\nConsider sleep tools like <\/strong>Fitbit\u2019s Snore and Noise Detect<\/strong> to identify snoring and ambient noises that can disrupt sleep. <\/strong>Meditation apps (yes, they\u2019re on your phone, but you can turn them on and place your phone face down so the device light isn\u2019t distracting) can help you rewind and ease you into sleep.<\/p>\nYou can also tune into guided meditations with Fitbit Premium. Check out some examples here.<\/p>\n
Getting regular, restorative sleep isn\u2019t an indulgence. It\u2019s a necessity for your physical, mental, and emotional wellbeing. The one-third of your life you spend sleeping well can help you make the most of the two-thirds of your life you spend awake.<\/p>\n
\nThis information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n
<\/p>\n
\n\n\t\t\t\t\tPamela DeLoatch\t\t\t\t<\/h3>\n
\t\t\t\t<\/p>\n
\n\t\t\t\t\tPamela DeLoatch is a freelance writer based in Raleigh, NC. She covers a range of wellness topics. As she trains for her second marathon, she is always looking for information to improve fitness as well as overall health and wellbeing long-term.\t\t\t\t<\/p>\n<\/p><\/div>\n
<\/p><\/div>\n
If you\u2019re not getting the recommended amount of sleep and have these signs, you may need more and better quality sleep.<\/p>\n
Tips for better sleep<\/strong><\/h2>\nYou may not be able to make up for weeks, months, or years of sleep deprivation, but you can start building your sleep bank with regular rest.<\/p>\n
Assess the quality of your sleep. <\/strong>Do you lie in bed for hours? Fall asleep as soon as your head hits the pillow? Or go to sleep only to wake up at 1 a.m.? Beyond the number of hours you sleep, assess how well you sleep. Do you feel rested when you wake up?\u00a0<\/p>\nAs you sleep, you go through multiple sleep cycles, each having several stages\u2014light, deep, and REM. Spending enough time in each stage is critical to feeling rested when you wake up.\u00a0<\/p>\n
With tools like a Fitbit tracker, you can monitor your sleep and see how much time you\u2019ve spent in each sleep stage to see if you should adjust any areas of your sleep habits.\u00a0<\/p>\n
Set a schedule. <\/strong>Experts suggest trying to wake up and go to sleep at the same time each day, including the weekend. You may need to change the schedule occasionally, but a regular bedtime will help cue your body to sleep.<\/p>\nPower down your devices. <\/strong>If you currently check emails and social media or watch movies right before bed, those digital distractions affect your body\u2019s circadian rhythm and wind you up instead of settling you down. Instead, power down your digital devices an hour before bed. Then, read a book, take a bath, meditate or do another relaxing activity that helps you transition to sleep.\u00a0<\/p>\nAdjust the room. <\/strong>Make sure the physical properties of the room support sleep. Keep the room temperature cool and comfortable. Cover up any lights from chargers. Use an eye mask or ear plugs to block out sights and sounds.\u00a0<\/p>\nConsider sleep tools like <\/strong>Fitbit\u2019s Snore and Noise Detect<\/strong> to identify snoring and ambient noises that can disrupt sleep. <\/strong>Meditation apps (yes, they\u2019re on your phone, but you can turn them on and place your phone face down so the device light isn\u2019t distracting) can help you rewind and ease you into sleep.<\/p>\nYou can also tune into guided meditations with Fitbit Premium. Check out some examples here.<\/p>\n
Getting regular, restorative sleep isn\u2019t an indulgence. It\u2019s a necessity for your physical, mental, and emotional wellbeing. The one-third of your life you spend sleeping well can help you make the most of the two-thirds of your life you spend awake.<\/p>\n
\nThis information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n
<\/p>\n
\n\n\t\t\t\t\tPamela DeLoatch\t\t\t\t<\/h3>\n
\t\t\t\t<\/p>\n
\n\t\t\t\t\tPamela DeLoatch is a freelance writer based in Raleigh, NC. She covers a range of wellness topics. As she trains for her second marathon, she is always looking for information to improve fitness as well as overall health and wellbeing long-term.\t\t\t\t<\/p>\n<\/p><\/div>\n
<\/p><\/div>\n
As you sleep, you go through multiple sleep cycles, each having several stages\u2014light, deep, and REM. Spending enough time in each stage is critical to feeling rested when you wake up.\u00a0<\/p>\n
With tools like a Fitbit tracker, you can monitor your sleep and see how much time you\u2019ve spent in each sleep stage to see if you should adjust any areas of your sleep habits.\u00a0<\/p>\n
Set a schedule. <\/strong>Experts suggest trying to wake up and go to sleep at the same time each day, including the weekend. You may need to change the schedule occasionally, but a regular bedtime will help cue your body to sleep.<\/p>\n Power down your devices. <\/strong>If you currently check emails and social media or watch movies right before bed, those digital distractions affect your body\u2019s circadian rhythm and wind you up instead of settling you down. Instead, power down your digital devices an hour before bed. Then, read a book, take a bath, meditate or do another relaxing activity that helps you transition to sleep.\u00a0<\/p>\n Adjust the room. <\/strong>Make sure the physical properties of the room support sleep. Keep the room temperature cool and comfortable. Cover up any lights from chargers. Use an eye mask or ear plugs to block out sights and sounds.\u00a0<\/p>\n Consider sleep tools like <\/strong>Fitbit\u2019s Snore and Noise Detect<\/strong> to identify snoring and ambient noises that can disrupt sleep. <\/strong>Meditation apps (yes, they\u2019re on your phone, but you can turn them on and place your phone face down so the device light isn\u2019t distracting) can help you rewind and ease you into sleep.<\/p>\n You can also tune into guided meditations with Fitbit Premium. Check out some examples here.<\/p>\n Getting regular, restorative sleep isn\u2019t an indulgence. It\u2019s a necessity for your physical, mental, and emotional wellbeing. The one-third of your life you spend sleeping well can help you make the most of the two-thirds of your life you spend awake.<\/p>\n This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n <\/p>\n \t\t\t\t \n\t\t\t\t\tPamela DeLoatch is a freelance writer based in Raleigh, NC. She covers a range of wellness topics. As she trains for her second marathon, she is always looking for information to improve fitness as well as overall health and wellbeing long-term.\t\t\t\t<\/p>\n<\/p><\/div>\n <\/p><\/div>\n\n\t\t\t\t\tPamela DeLoatch\t\t\t\t<\/h3>\n
<\/p>\n