Want to be healthier, Greater Cincinnati? Get more sleep

Chances are that no matter how much sleep you’re getting, it’s not enough – and a new study based on federal data shows a link in Ohio and Kentucky between lack of sleep and heart disease, diabetes and obesity.

The mattress company Amerisleep analyzed sleep information from the U.S. Centers for Disease Control and Prevention and medical-journal articles published since 2013 to show that states with the most severe health problems also report major sleep deprivation.

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The CDC has found that one out of three Americans do not regularly get enough sleep, which means at least seven hours a night for adults and a lot more for children. The CDC calls sleep deprivation a public health crisis because a lack of sleep can lead to other health problems. While the Amerisleep survey isn't precise – it doesn't provide ranked lists of states and how they do – the review does illustrate those links:

• Ohio, Kentucky, Michigan and Alabama have the highest incidence of sleep deficit and heart disease.
• Kentucky and Indiana are among the six states with the highest rates of diabetes with lack of sleep. But Ohio is not far behind.
• Kentucky, Indiana and West Virginia are among the six states with the highest rates of obesity and lack of sleep. Again, while not among the worst, Ohio ranks just below its neighbors on the list.
• People in a number of upper Midwest and West Coast states get more sleep overall and are in better health. Minnesota residents get more sleep and have better heart health. Also doing better in the survey are Colorado, Idaho, Utah, Oregon and Washington state.

Dr. Shahrokh Javaheri, medical director of the TriHealth Sleep Center, said the study reflects what other studies have concluded about the connection between sleep and health. 

In sleep, Javaheri said, "Blood pressure does down, heart rate goes down. When we wake up, blood pressure and heart rate increase. So it follows that if we don’t get enough sleep, we’re going to be confronted with higher blood pressure and higher heart rate and consequently may develop cardiovascular disease."

Javaheri also expressed caution about the Amerisleep study. "We are not sure if the lack of sleep is actually short of sleep or some people are depressed, and therefore, they have insomnia," he said. "Also, people with shorter sleep may have daytime sleepiness and fall asleep driving a car, and that can cause mortality.”

The CDC recommends a few habits to start to improve sleep: 

• Be consistent – same bedtime and wake time every morning, including weekends.
• Make sure the bedroom is quiet, dark, relaxing.
• Keep the bedroom at a comfortable temperature.
• Remove TVs, computers and smartphone from the bedroom.
• Avoid large meals, caffeine, and alcohol before bedtime
• Exercise during the day. Physical activity can help you fall asleep at night.

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