The lack of deep, restful sleep can profoundly impact your health, mood, and ability to participate in the activities you love. If you struggle to get consistent, good-quality sleep, check out the answers to these top sleep-related questions for insights to help you rest well.
1. How Much Sleep Do Adults Need?
Adults generally need at least seven hours of sleep each night. The need for sleep in adults varies depending on genetics, medical history, behaviors, and even environment.1 Read our whitepaper for more detailed information by age.
2. Why Do I Feel Tired During the Day?
One of the biggest culprits behind daytime sleepiness is insufficient or poor-quality sleep. Consistently feeling tired during the day can also result from sleep disorders, such as obstructive sleep apnea, and insomnia or mood disorders, such as depression.2, 3 Consult a sleep specialist to determine if you have an underlying medical condition affecting your sleep, particularly if you snore, as this is often a symptom of sleep apnea.
3. What Are the Physical and Mental Consequences of Little Sleep?
Fatigue makes it challenging to complete work, do chores, or participate in recreational activities. Lack of sleep can also contribute to problems ranging from a weakened immune system and mood fluctuations to an increased risk of cardiovascular disease and diabetes. The risk of adverse health events like stroke increases when the reason behind your poor sleep turns out to be a sleep disorder.4
4. Why Should I Treat a Sleep Disorder?
If left untreated, sleep disorders can lead to severe health consequences such as physical disease, mental illness and dementia, or even early death.5 A sleep specialist can conduct an evaluation and provide you with a personalized treatment plan to address any sleep disorders preventing you from getting a good night's rest.
5. Does My Diet Impact My Sleep?
A healthy, balanced diet supports good sleep, while eating heavy, acidic, high-fat, salty, or spicy foods can make it harder to sleep well.6 Avoiding alcohol, caffeine, and tobacco in the evenings is recommended.
6. How Do I Address Problems With Falling Asleep or Staying Asleep?
Adopting good habits and healthy sleep hygiene can help improve your sleep:7
- Stick to a regular sleep schedule.
- Create a bedtime routine.
- Exercise.
- Use your bed only for sleep and intimacy.
- Manage stress.
Talk to your doctor if healthy changes to your sleep hygiene don't improve your sleep.
7. Is Technology Beneficial or Detrimental to Sleep Quality?
Bedtime technology use such as scrolling on your phone, working on your computer, or watching television can make it harder to fall asleep and contributes to worsening sleep quality.8 However, apps and tools that promote relaxation or track your sleep patterns can often be helpful.
8. Should I Avoid Napping?
Daytime naps can be beneficial when taken earlier in the day and limited to 20 to 30 minutes. It's best to avoid napping if you have trouble falling asleep or staying asleep, as it can make getting restful sleep even more challenging.9
9. Why Do I Dream?
The meaning and purpose of dreams is much debated. Some people believe that dreams are random, some think they have symbolic meanings, while others think dreams are your brain's way of processing information.10 The subject of your dreams often reflects elements of your daytime experiences.
10. How Can I Improve My Sleep?
Create a tranquil and comfortable bedroom to boost your sleep quality. It may be helpful to try the following:11
- Get a comfortable mattress and cozy bedding.
- Block out light.
- Keep the room quiet.
- Set the thermostat to a cool temperature.
- Try aromatherapy.
If your efforts at improving your sleep don't make a difference, or you have new or unexplained symptoms, see a sleep specialist to determine the cause of your sleeplessness.12
References:
- National Library of Medicine - Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society
- American Academy of Family Physicians - Excessive Daytime Sleepiness
- Mayo Clinic - Sleep Apnea
- Soclean Sleep Talk - Links Between Sleep Disorders and Stroke
- National Library of Medicine - Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders
- Sleep Science and Practice - The effect of nutrition and physical activity on sleep quality among adults: a scoping review
- Sleep Foundation - Can't Sleep? 8 Techniques You Can Do
- National Library of Medicine - The impact of bedtime technology use on sleep quality and excessive daytime sleepiness in adults
- SoClean Sleep Talk - Guide to Power Naps
- Medical News Today - What does it mean when we dream?
- National Sleep Foundation - How to Make a Sleep-Friendly Bedroom
- SoClean Sleep Talk - Confronting Sleep Disorders: Identifying Signs and Pursuing Effective Treatment
