How are sleep and brain health connected?
Getting enough quality sleep may protect against cognitive decline and promote overall brain health. It has been observed that adults who sleep less than 6 hours per night have elevated levels of proteins that are associated with markers for dementia, such as Alzheimer’s disease. Research has also shown that getting less sleep than recommended can age brains faster. It also results in physical and physiological consequences, such as brain shrinkage and a decline in cognitive performance.

Why is sleep important for brain health?
Getting enough sleep offers several important brain health benefits for your patients, including lowering the risk of cognitive decline. Sleep helps promote the production of new brain cells and removes waste products, which maintains and supports optimal cognitive function.

What are common sleep disorders linked to cognitive decline?

• Sleep apnea
• Insomnia

How can I help my patients get healthy sleep and lower their risk of cognitive decline?

• Ask your patients about their sleep during their check-in visits—start with one question, “How is your sleep?” or use a simple sleep screener.
• Promote good sleep hygiene by educating your patients and/or their support systems about healthy sleep habits, such as keeping a consistent sleep schedule and setting a bedtime that allows for at least 7 hours of sleep each night.

How are sleep and cardiovascular health connected?
Research reveals an important link between sleep and heart health. When your patients are getting healthy sleep, their parasympathetic nervous system is active, which promotes a reduction in blood pressure levels. However, when your patients are not getting enough quality sleep, this activates the sympathetic nervous system, which can result in increased blood pressure and ultimately increase the risk of developing cardiovascular conditions, including cardiovascular disease and coronary heart disease. Science also demonstrates that both short sleep durations and poor sleep quality are associated with increased cholesterol levels, higher blood pressure, strokes, and heart attacks.

Why is sleep important for cardiovascular health?
Getting healthy sleep can help reduce your patients’ blood pressure and ultimately help lower their risk of cardiovascular disease and improve their overall health.

What are common sleep disorders in people with cardiovascular conditions?

• Sleep apnea
• Insomnia

How can I help my patients at risk for or diagnosed with a cardiovascular condition get healthy sleep?

• Ask your patients about their sleep during annual well visits. Start by asking one question, “How is your sleep?” or use a simple sleep screener.
• Educate your patients about sleep and its connection to their cardiovascular health. Poor sleep puts their body in a state of alertness, which can cause their blood pressure to rise, make the heart undergo stress, and ultimately increase the risk of high cholesterol, stroke, heart attack, and heart disease.
• Evaluate for sleep disorders, such as sleep apnea or insomnia, and refer to a sleep specialist, as needed.
• Promote good sleep hygiene by helping your patients make small changes to their sleep behaviors, such as turning off electronic devices 30 minutes before bedtime and avoiding caffeine intake in the afternoon or evening.

How are sleep and mental health connected?
Not getting enough quality sleep at night may make it harder to stay positive and motivated during the day. Poor sleep also makes it more likely for your patients to have higher stress levels, which consequently makes it harder to fall asleep. Over time, a lack of sleep can put your patients at higher risk of mental health conditions, such as depression or anxiety.

Why is sleep important for mental health?
Getting healthy sleep offers several important benefits for your patients’ mental health. When your patients get at least 7 hours of quality sleep, it can help boost their cognitive function, memory, and ability to concentrate. This can help set your patients up for a productive day. Regularly prioritizing healthy sleep can also help your patients balance their mood and emotions as well as help reduce stress.

What are common sleep disorders in adults with mental health conditions?

• Sleep apnea
• Insomnia

How can I help my patients who are at risk for or diagnosed with a mental health condition get healthy sleep?

• Ask your patients about their sleep during appointments—start with one question, “How is your sleep?” or use a simple sleep screener.
• Evaluate for sleep disorders, such as insomnia, and refer to a sleep specialist, as needed.
• Promote good sleep hygiene by helping your patients make small changes to their sleep behaviors, like establishing a relaxing bedtime routine and limiting exposure to bright light in the evenings.

How are sleep and diabetes connected?
Type 2 diabetes and sleep have a unique reciprocal relationship. Poor sleep can increase the risk of Type 2 diabetes, and diabetes itself can cause sleep disruptions that interfere with the ability to get quality sleep. This means that helping your patients get healthy sleep can be a powerful, proactive tool for the prevention and management of diabetes as well as their overall health in the long run.

Why is sleep important for patients with diabetes?
Getting healthy sleep each night promotes the body’s ability to effectively metabolize glucose, which can help reduce the risk of diabetes and help people with diabetes control their blood sugar.

What are common sleep disorders in people with diabetes?

• Sleep apnea
• Insomnia
• Restless leg syndrome

How can I help my patients at risk for or diagnosed with diabetes get healthy sleep?

• Ask your patients about their sleep during diabetes check-in visits. Start by asking one question, “How is your sleep?” or use a simple sleep screener.
• Explain how poor sleep affects the body’s ability to metabolize blood sugar and causes cravings for quick-energy sources like sugary cereal or pastries.
• Promote good sleep hygiene by helping your patients make small changes to their sleep behaviors, like eating a light, healthy snack before bedtime rather than a large meal and setting a bedtime that allows for at least 7 of sleep each night.
• Evaluate for sleep disorders, such as sleep apnea, and refer to a sleep specialist, as needed.

How are sleep and weight connected?
Sleep and weight have a unique link. Research shows that adults who sleep less than 7 hours tend to have a higher body mass index (BMI) than adults who sleep 7 or more hours. Less sleep at night can impact hormones tied to appetite, known as leptin and ghrelin. Lower leptin and higher ghrelin levels are associated with a slower metabolism but a bigger appetite for less healthy food. This can lead to weight gain or undermine dietary weight loss.

Why is sleep important for weight management?
Getting quality sleep of more than 7 hours and having a regular bedtime can help prevent weight gain and the consumption of extra calories in your patients. When your patients refrain from staying up too late at night, they are less likely to consume extra calories from late-night snacks and meals. Getting more than 7 hours of sleep may also suppress genetic influences on weight, such as glucose metabolism, energy use, fatty acid storage, and satiety.

What are common sleep disorders in adults with obesity?

• Sleep apnea

How can I help my patients who are overweight or want to manage their weight get healthy sleep?

• Ask your patients about their sleep—you can ask one question, “How is your sleep?” or use a simple sleep screener.
• Explain that not getting enough sleep can encourage an appetite for late-night snacks or meals and suppresses genetic factors that help manage weight.
• Inform patients that a BMI of 30 or higher (defined as obese) is a risk factor for obstructive sleep apnea, and if left untreated, could impact their sleep quality and overall health in the long run.
• Evaluate for sleep disorders, such as sleep apnea, and refer to a sleep specialist, as needed.
• Share resources or guidance on weight management and wellness that encourage regular exercise and a healthy diet, which also help promote healthy sleep.