How To Get Better Sleep

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How much sleep do I need?

The recommended amount of sleep for different age groups is as follows:

Newborns (0-3 months): 14-17 hours
Infants (4-11 months): 12-15 hours
Toddlers (1-2 years): 11-14 hours
Preschoolers (3-5 years): 10-13 hours
School-aged children (6-13 years): 9-11 hours
Teenagers (14-17 years): 8-10 hours
Adults (18-64 years): 7-9 hours
Older adults (65+ years): 7-8 hours

It is important to note that these are just general guidelines and that the actual amount of sleep needed may vary from person to person. Some people may need more or less sleep than the recommended amounts depending on their age, lifestyle, and other factors. It is also important to aim for consistent, good quality sleep.

Risks of too LITTLE sleep

Getting too little sleep, which is generally defined as less than 7-8 hours of sleep per night for adults, can have a range of negative health consequences. Some potential health risks of too little sleep include:

Impaired cognitive function: Lack of sleep can negatively affect attention, memory, decision-making, and other cognitive processes.
Increased risk of accidents and injuries: Sleep deprivation can impair reaction time and judgment, increasing the risk of accidents and injuries.
Mood disturbances: Insufficient sleep can cause irritability, anxiety, depression, and other mood disturbances.
Increased risk of chronic diseases: Chronic sleep deprivation has been linked to an increased risk of several chronic diseases, including obesity, diabetes, cardiovascular disease, and certain types of cancer.
Weakened immune system: Lack of sleep can weaken the immune system, making it harder for the body to fight off infections and illnesses.
Hormonal imbalances: Sleep deprivation can disrupt the balance of hormones involved in appetite regulation, metabolism, and stress response, potentially leading to weight gain, insulin resistance, and other health issues.

Risks of too MUCH sleep

While insufficient sleep can have negative health consequences, so can sleeping too much. Oversleeping, which is generally defined as more than 9-10 hours of sleep per night for adults, has been associated with several health risks, including:

Increased risk of chronic diseases: Like sleep deprivation, oversleeping has been linked to an increased risk of several chronic diseases, including diabetes, cardiovascular disease, and obesity.
Impaired cognitive function: Sleeping too much has been associated with cognitive impairments such as memory problems, difficulty concentrating, and slower reaction times.
Mood disturbances: Oversleeping can cause grogginess and disorientation, and may be associated with mood disturbances such as depression and anxiety.
Back pain and other physical discomforts: Sleeping too much can cause physical discomfort, including back pain, headaches, and muscle aches.
Increased mortality risk: Several studies have found that oversleeping is associated with an increased risk of mortality, although the reasons for this association are not fully understood.

It’s important to note that these are associations, and not necessarily causations. So it’s also possible that people with these issues tend to sleep more in general. Nevertheless, there is such thing as too much sleep.

Does sleep affect weight loss?

There is a growing body of research suggesting that getting good sleep is crucial for maintaining a healthy weight and reducing the risk of obesity.

Studies have found that people who regularly get less than seven hours of sleep per night are more likely to be overweight or obese, compared to those who get seven to nine hours of sleep per night. This is because sleep deprivation can disrupt the body’s hormones that regulate appetite and metabolism, leading to an increase in hunger and a decrease in the ability to burn calories.

Moreover, sleep deprivation can lead to a decrease in physical activity levels and an increase in sedentary behavior, both of which can contribute to weight gain. Additionally, poor sleep quality has been linked to an increased risk of insulin resistance, which can also contribute to obesity.

In summary, the research suggests that getting enough high-quality sleep is important for maintaining a healthy weight and reducing the risk of obesity. But sleeping more than you need is not going to help you lose weight itself.

How to improve sleep

Environment

Making your bedroom a place conducive to sleep can help you to fall asleep and stay asleep.

Maximize comfort. Ensure your mattress, pillow and bedding are comfortable, and make appropriate changes. The stiffness or type of pillow is not as important as how comfortable you feel with them.
Set a good temperature. Experts recommend a room temperature of around 15 – 19 degrees Celsius (60 – 67 degrees F) if you wear pyjamas and have at least one sheet, or a room temperature of around 30 degrees Celsius (86 degrees F) for those who like to sleep in the buff.
Ensure your room is dark. Turn off all electronics. Light physiologically affects your sleep by telling your body it is time to get up rather than time to sleep.
Remove distractions. Avoid using electronics (such as TVs, laptops, and smartphones) in the bedroom. The blue light from these devices can interfere with your body’s production of the hormone melatonin, which helps regulate sleep.
Reduce noise levels. Whether a particular noise will disturb your sleep will depend on the stage of your sleep, the time of night, and your particular feelings about a noise.
Use gentle white noises. For some people, gentle noises can help to ease a restless mind or distract from tinnitus.
Use pleasing scents. Certain scents may help you shift into a calmer state for sleep. Try including Lavender oil in your bath or surrounding yourself with the aroma before and during sleep.
Reserve the bed for sleep and sex. You should associate your bedroom with sleeping and rest. Don’t use the bed as an office, workroom or recreation room.

Sleep routine

Having a set routine that makes it easy for sleep can help allow you to consistently and reliably fall asleep and stay asleep.

Stick to a set sleep schedule: Your body gets used to routine only if you sleep at the same time consistently. Don’t let your sleep schedule drift all the time.
Get regular exercise during the day: It can help you fall asleep at night. Try to avoid exercise within 2 hours of bedtime.
Avoid napping too late in the afternoon: Short power naps can help you get through the day, but if you find it difficult to fall asleep at night, naps can contribute to this problem.
Practice a calming routine before bed: It helps put your body into a physiological state that is conducive to sleep. Trying reading or taking a hot shower before bed.
Avoid stimulating activities: Things like exercise or using electronic devices before bed should be avoided. If you need to use electronics before bed, consider using a blue light filter or wearing blue light blocking glasses.

Foods that can help

There are certain foods that might help promote sleep. Generally, you shouldn’t be having too much food right before bed, but these foods as light, night-time snacks may help.

Cherries: Cherries are a natural source of melatonin, a hormone that helps regulate the sleep-wake cycle.
Walnuts: Walnuts contain tryptophan, an amino acid that the body converts into serotonin, a neurotransmitter that helps regulate sleep.
Cheese: Cheese, particularly cheddar and parmesan, is a good source of tryptophan.
Milk: Milk is a good source of tryptophan and also contains calcium, which can help the brain use tryptophan to produce melatonin.
Salmon: Salmon and other fatty fish are a good source of vitamin D, which has been linked to improved sleep quality.
Turkey: Turkey and other poultry are a good source of tryptophan, which can help promote sleep.
Chamomile tea: Chamomile tea has a calming effect and has been traditionally used to promote sleep.
Almonds: Almonds are a good source of magnesium, which helps relax the muscles and promote sleep.

Supplements

Research has shown that there are a number of supplements that may help with sleep, including:

Melatonin: Melatonin is a hormone that helps regulate the sleep-wake cycle. It can be effective in helping some people fall asleep faster and stay asleep longer. The evidence for its effectiveness is strong.
Valerian root: Valerian root is an herbal supplement that has been traditionally used to promote relaxation and sleep. It may increase the levels of GABA, a neurotransmitter that helps calm the brain. The evidence for its effectiveness is mixed.
Passionflower: Passionflower is an herbal supplement that has been traditionally used to promote relaxation and reduce anxiety. It may increase levels of GABA, which helps calm the brain. The evidence for its effectiveness is limited.
Chamomile: Chamomile is an herbal tea that is often used to promote relaxation and sleep. It contains apigenin, a flavonoid that may have sedative effects. The evidence for its effectiveness is limited.
Lavender: Lavender is an herb that has been used for centuries to promote relaxation and calmness. It may increase the levels of GABA and decrease levels of the stress hormone cortisol. The evidence for its effectiveness is mixed.
Lemon balm: Lemon balm is an herb that has been used to promote relaxation and reduce anxiety. It may increase GABA levels, which helps calm the brain. The evidence for its effectiveness is limited.
Magnesium: Magnesium is a mineral that plays a role in many bodily functions, including sleep. It may help improve sleep quality and reduce the time it takes to fall asleep. The evidence for its effectiveness is mixed.
Ginkgo biloba: Ginkgo biloba is an herbal supplement that may improve blood flow and cognitive function. It may also help reduce anxiety and promote sleep. The evidence for its effectiveness is limited.
5-HTP: 5-HTP is a precursor to serotonin, a neurotransmitter that plays a role in sleep and mood. It may help improve sleep quality and reduce the time it takes to fall asleep. The evidence for its effectiveness is mixed.
GABA: GABA is an inhibitory neurotransmitter that helps calm the brain and promote relaxation. It is often taken as a supplement to help with anxiety and sleep problems. The evidence for its effectiveness is mixed.
L-theanine: L-theanine is an amino acid found in tea leaves. It may increase alpha brain waves, which are associated with relaxation and improved sleep quality. The evidence for its effectiveness is limited.
L-tryptophan: L-tryptophan is an amino acid that is a precursor to serotonin, a neurotransmitter that helps regulate mood and sleep. It may also help increase levels of melatonin, a hormone that regulates the sleep-wake cycle. The evidence for its effectiveness is mixed.
Glycine: Glycine is an amino acid that may help improve sleep quality and reduce the time it takes to fall asleep. It may also help reduce symptoms of insomnia. The evidence for its effectiveness is limited.
Ashwagandha: Ashwagandha is an adaptogenic herb that may help reduce stress and promote relaxation. It may also help improve sleep quality and reduce the time it takes to fall asleep. The evidence for its effectiveness is mixed.
Rhodiola rosea: Rhodiola rosea is an adaptogenic herb that may help reduce stress and improve sleep quality. The evidence for its effectiveness is limited.
Kava kava: Kava kava is an herbal supplement that has been traditionally used to reduce anxiety and promote relaxation. It may increase levels of GABA, which helps calm the brain. The evidence for its effectiveness is mixed.
Tart cherry juice: Tart cherry juice is a natural source of melatonin, as well as other compounds that may help improve sleep quality. It may also help reduce symptoms of insomnia. The evidence for its effectiveness is limited.
Hops: Hops are the flowers of the hop plant and are traditionally used to flavor beer. They may also help promote relaxation and reduce anxiety. The evidence for their effectiveness is limited.

It is important to speak with a healthcare provider before taking any supplements to ensure they are appropriate for you and to discuss any potential risks or interactions with medications you may be taking.

Medications

There are several types of medications that are commonly used to help with insomnia. It’s important to note that these medications should only be used under the guidance of a healthcare provider. The major classes are as follows:

Benzodiazepines

Benzodiazepines are a class of drugs that are used to reduce anxiety and promote relaxation. They work by enhancing the activity of the neurotransmitter gamma-aminobutyric acid (GABA) in the brain, which helps to reduce activity and induce sleep. Examples of benzodiazepines used for insomnia include lorazepam (Ativan) and temazepam (Restoril).

Pros: Benzodiazepines are effective at promoting sleep and can help people fall asleep quickly. They are also useful for managing anxiety and can be taken as needed.
Cons: Benzodiazepines can be habit-forming and may cause dependence if taken for long periods. They can also cause drowsiness, confusion, and impaired coordination, especially in older adults. Additionally, benzodiazepines can interact with other medications, including alcohol.

Non-benzodiazepine hypnotics

Non-benzodiazepine hypnotics are medications that are similar to benzodiazepines but have a different chemical structure. They also work by enhancing the activity of GABA in the brain. Examples of non-benzodiazepine hypnotics used for insomnia include zolpidem (Ambien) and eszopiclone (Lunesta).

Pros: Non-benzodiazepine hypnotics are effective at promoting sleep and can help people fall asleep quickly. They have a lower risk of dependence compared to benzodiazepines.
Cons: Non-benzodiazepine hypnotics can still be habit-forming and may cause dependence if taken for long periods. They can also cause drowsiness, confusion, and impaired coordination. Additionally, they can interact with other medications and should be used with caution in older adults.

Antidepressants

Antidepressants are medications that are used to treat depression, but some types can also be helpful for insomnia. Antidepressants work by altering levels of neurotransmitters in the brain, including serotonin and norepinephrine. Examples of antidepressants used for insomnia include trazodone (Desyrel) and doxepin (Silenor).

Pros: Antidepressants can be effective for treating insomnia, especially if a person also has depression or anxiety. They can also be useful for managing pain and other symptoms of depression.
Cons: Antidepressants can take several weeks to start working, so they may not be useful for people who need immediate relief from insomnia. They can also cause side effects such as nausea, dizziness, and weight gain. Additionally, they can interact with other medications and should be used with caution in older adults.

Orexin receptor antagonists

Orexin receptor antagonists are a newer class of medications that work by blocking the action of orexin, a neurotransmitter that is involved in wakefulness. These medications can help promote sleep without the potential for dependence or addiction. Examples of orexin receptor antagonists used for insomnia include suvorexant (Belsomra).

Pros: Orexin receptor antagonists can be effective for promoting sleep and may be less likely to cause dependence compared to benzodiazepines and non-benzodiazepine hypnotics. They also do not have as many side effects compared to other medications.
Cons: Orexin receptor antagonists can still cause drowsiness and impaired coordination. They can also interact with other medications and should be used with caution in older adults. Additionally, they are a newer class of medications and may be more expensive compared to other options.

What can interfere with sleep?

Foods to avoid

There are certain foods you should avoid before sleep. These are general recommendations, since not everyone will be affected by these foods.

Caffeine: Caffeine is a stimulant that can interfere with your ability to fall asleep and stay asleep. It is found in coffee, tea, chocolate, and many soft drinks and energy drinks. It is important to limit your intake of caffeine, especially in the hours leading up to bedtime.
Alcohol: While alcohol may make you feel drowsy at first, it can actually disrupt your sleep cycle and lead to poor sleep quality. Alcohol can cause you to wake up more frequently during the night and can lead to lighter, less restful sleep.
Sugar: Consuming high amounts of sugar can lead to an energy crash, which can disrupt your sleep. It can also cause your blood sugar levels to fluctuate, which can lead to waking up during the night.
Spicy or acidic foods: These types of foods can cause heartburn or indigestion, which can make it difficult to fall asleep and stay asleep.
Eating too close to bedtime: Eating a large meal or consuming a lot of fluids close to bedtime can cause discomfort and disrupt your sleep.
Consuming large amounts of fluids before bed: Drinking large amounts of fluids before bed can lead to frequent trips to the bathroom during the night, which can disrupt your sleep. Avoid drinks 2-3 hours before bed, especially coffee or tea, to help reduce nighttime urination.

Supplements to avoid

Caffeine: This is a stimulant found in many supplements and drinks like coffee, tea, and energy drinks.
Ephedrine: This is a powerful stimulant that is sometimes used in weight-loss supplements.
Yohimbine: This is a stimulant found in some weight-loss and sexual enhancement supplements.
Guarana: This is a stimulant found in some energy drinks and supplements. It contains caffeine and can cause difficulty sleeping.
Ginseng: This is a root that is used in traditional medicine to boost energy and cognitive function. However, it can also act as a stimulant and disrupt sleep in some people.

Drugs

There are several types of drugs and medications that can cause or exacerbate insomnia, including:

Stimulants: Medications that contain stimulants, such as caffeine, amphetamines, and methylphenidate, can disrupt sleep patterns and lead to insomnia.
Antidepressants: Some antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), can interfere with sleep and cause insomnia.
Beta blockers: These medications, which are used to treat high blood pressure and heart conditions, can cause insomnia in some people.
Corticosteroids: These medications, which are used to treat a variety of conditions, such as asthma, allergies, and autoimmune disorders, can cause sleep disturbances and insomnia.
Hormonal medications: Hormonal medications, such as thyroid hormones, can interfere with sleep and cause insomnia in some people.
ADHD medications: Some medications used to treat attention deficit hyperactivity disorder (ADHD), such as methylphenidate and dextroamphetamine, can interfere with sleep and cause insomnia.
Asthma medications: Some medications used to treat asthma, such as albuterol, can cause insomnia in some people.

It is important to note that the effects of medications on sleep can vary from person to person. If you are experiencing insomnia or other sleep disturbances, it is important to talk to your healthcare provider about your medications to determine if they may be contributing to the problem.

Medical conditions

There are many medical conditions that can interfere with sleep or cause insomnia. Here are a few examples:

Sleep apnea: Sleep apnea is a condition in which a person stops breathing briefly during sleep, which can interrupt the sleep cycle and lead to daytime sleepiness.
Restless leg syndrome (RLS): RLS is a condition in which a person has an uncontrollable urge to move their legs, which can interfere with sleep.
Chronic pain: Chronic pain syndromes, especially if it is severe, can make it difficult to fall asleep or stay asleep.
Anxiety and depression: Anxiety and depression can cause insomnia by making it difficult to relax and quiet the mind.
Gastroesophageal reflux disease (GERD): GERD is a condition in which stomach acid flows back into the esophagus, causing heartburn and discomfort that can interfere with sleep.
Hyperthyroidism: Hyperthyroidism, or an overactive thyroid gland, can cause insomnia due to increased levels of the hormone thyroxine.
Chronic obstructive pulmonary disease (COPD): COPD is a chronic lung disease that can cause difficulty breathing and coughing, which can interfere with sleep.
Parkinson’s disease: Parkinson’s disease can cause movement problems that can interfere with sleep, as well as changes in the brain that affect sleep patterns.
Menopause: Menopause can cause hot flashes, night sweats, and other symptoms that can interfere with sleep.
Chronic kidney disease: Chronic kidney disease can cause changes in hormones and electrolytes that affect sleep, as well as symptoms such as itching and leg cramps.

It’s important to note that this is not a comprehensive list, and other medical conditions can also affect sleep. If you are experiencing persistent difficulty sleeping, it’s important to talk to your healthcare provider to determine the underlying cause and develop a treatment plan.

What if I just can’t get to sleep?

If you just cannot fall asleep, trying harder to fall asleep often results in the exact opposite. Get up and do something light for 20-30 minutes, such as reading, getting a light snack, or taking a bath. Do not do anything physically/mentally challenging or stimulating such as exercising, watching television, or using electronics.

Some people have issues that make it difficult to fall asleep, such as chronic allergies, sleep apnea, fibromyalgia, or pain. In these cases, talking to your doctor to manage your specific condition can help you get back to sleep properly.