We all know the power of a good night’s sleep. You wake up refreshed, energized and ready to take on the day.
But what many consider a luxury or an occasional win, should be a nonnegotiable part of daily life. An ongoing lack of quality sleep isn’t just frustrating — it can be damaging, both physically and mentally.
“Sleep is just as important for our bodies as food, water and other basic human necessities,” says Eduardo Hernandez, CCSH, RPSGT, manager of Parrish Healthcare Sleep Center. “When our sleep is interrupted or we get too little sleep, our mood and memory may be affected in the short term, while over time the brain, heart and other organs can also suffer. Understanding how much sleep you need — and how to achieve it when it doesn’t come easily — is vital to maintaining your overall health and well-being.”
Sleep disorders: A national epidemic
According to the National Institutes of Health, one in every three adults don’t get the sleep they need to protect their health. While the occasional sleepless night is normal, chronic insomnia increases the risk of a number of serious health conditions including hypertension (high blood pressure), type 2 diabetes, obesity, heart failure and Alzheimer’s disease. Research also shows people with insomnia have significantly higher rates of depression and anxiety.
Deep sleep plays an important role in managing chronic pain, repairing tissues, regulating hormone levels (e.g., insulin and growth hormones), boosting immune function and regulating mood and emotional stability.
That’s why it’s essential to understand how much sleep you need, identify any underlying issues and adopt healthy sleep strategies.
Sleep by the numbers
How many Z’s do you need? That depends largely on your age. The National Sleep Foundation offers the following recommendations:
- Newborn: 14-17 hours a day
- Toddlers: 11-14 hours
- Preschoolers: 10-13 hours
- Children 6-13 years (school age): 9-11 hours
- Teenagers: 8-10 hours
- Adults 18-64: 7-9 hours
- 65-plus: 6-7 hours
Is there such a thing as too much sleep? Hernandez says if an adult feels like they need more sleep than the recommended 7-9 hours, there may be an underlying sleep disorder or medical condition causing the desire for extended sleep.
Common sleep disorders
Insomnia is one of the most common sleep disorders, affecting millions worldwide. It involves difficulty falling asleep, staying asleep or both. Causes range from stress and major life events to medical conditions, medication side effects, diet and irregular schedules.
Short-term insomnia tends to resolve when the root cause is addressed. If symptoms persist for three months or longer, speak to your primary care provider.
Sleep apnea is another major sleep issue that causes repeated pauses in breathing throughout the night. Symptoms include loud snoring, insomnia and waking up with a dry mouth.
As many as 12 million Americans suffer from the disorder, though many are unaware of it. If left untreated, sleep apnea is associated with an increased risk of stroke and heart attack, accidental injury and hypertension (high blood pressure).
Tips to get a good night’s sleep
Hernandez offers the following tips to achieve optimal sleep:
1. Establish a consistent sleep schedule, even on the weekends.
2. Create a relaxing bedtime routine with wind-down activities, such as reading, stretching or listening to calming music to help prepare your body for rest.
3. Optimize your sleeping environment by keeping it cool, dark and quiet (use a white noise machine as necessary).
4. To help your brain calm down before bed, avoid interacting with screens at least 30-60 minutes before bed.
5. Limit caffeine to between 6-10 hours before bedtime to reduce the effects of the stimulant on the body. Even if you can fall asleep after having a cup of coffee directly before bedtime, caffeine plays a significant role in reducing precious deep, restorative sleep and potentially increasing the amount of micro-awakenings throughout the night.
If you suspect you have a sleep disorder, talk to your health care provider.
Parrish Healthcare also hosts a monthly A.W.A.K.E Sleep Support Group, open to anyone who would like to attend and learn more about achieving optimal sleep. Each month focuses on a new sleep-related topic and gives attendees the opportunity to share experiences and learn tips from peers who want to improve their sleep health. Some topics include CPAP support and mask fittings, how our diet impacts sleep, sleep and heart health and sleep hygiene.
For more information, please visit parrishhealthcare.com/sleepsupport.
About Parrish Healthcare
Parrish Healthcare, the first U.S. member of Cleveland Clinic Connected and America’s first Joint Commission Integrated Care Certified network, includes: Parrish Medical Center, one of the nation’s most recognized hospitals for clinical quality, patient safety, and healing environments; Parrish Medical Group, NCQA certified patient-centered medical homes; and Parrish Health Network, a coalition of healthcare providers, insurers and others working together to improve quality and safety and lower healthcare.
Members of the editorial and news staff of USA TODAY Network were not involved in the creation of this content.
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