How much sleep do I need?
Some people, particularly celebrities, admit to needing only four or five hours' sleep. Businesspeople and politicians are notorious for shunning sleep. While they may suffer no obvious ill effects, we recommend that you sleep as much as you need to feel rested. The general norm is eight hours. However, you may find seven adequate to your needs and your energy level. You know when you've had "enough" sleep because you feel well rested, energized and alert.
Do older people need less sleep?
Even though some older people may have more difficulty sleeping, but they still need restorative sleep to combat the effects of illness and aging. Illness, poor sleep habits and inactivity all contribute to sleep disturbances and disorders. Eight hours is still the ideal amount. See "Sleep and Seniors" for more on the sleep problems seniors face and advice on how seniors can get more shut-eye.
Do teens require less sleep? How about college students?
It's a misconception that teens require less sleep. They all seem to get less sleep because of their hectic schedules (see "Today's Tired Teens"). Teenagers need 8 hours at the minimum, and ideally ten hours for complete health. With the right amount of sleep, teenager feel better and get better grades. Parents can help their teens understand the importance of sleep and help them establish a regular bedtime routine.
College students aren't known for getting much sleep, but they still need 8 hours to function and to succeed. When you're in college, it's up to you to manage your time and say "no" to extra activities that may crowd your schedule. All-nighters before an exam may actually hinder your memory (see "To Sleep, Perchance To Learn.") Sleep during the week, and then you'll be free to go out on the weekends. For students juggling school and a job, sleep is doubly important, so make the time.
What can shift workers do to make sure that they receive adequate rest?
More than 22 million Americans are shift workers, and that number is growing each year. Many shift jobs, such as police duty and emergency medical services, don't allow you to take a nap break. But for those that do, it's vital that you do take a ten-minute rest. You need to be alert and functioning at your best. It is difficult to change your internal clock and stay awake during the natural sleep hours of 12-6 a.m.
If you work the overnight shift, or the early morning shift, you may find it difficult to sleep during the day. You may want to darken your bedroom and try to keep the noise level at a minimum. It helps if you sleep in a bedroom isolated from the rest of the house. To be at your best, try to get at least six to eight hours of uninterrupted sleep.
What can I do to sleep more deeply and restfully?
A good quality mattress is the first step. However, there are other steps that you can take to sleep well. Try to establish a bedtime routine that includes relaxing activities, such as reading or yoga exercises. Computer games and television can relax you as long as you observe a regular bedtime. Drink fluids before bed, but don't drink so heavily that you have to go to the bathroom in the night. Avoid alcohol. Don't exercise heavily before bed; otherwise adrenaline may keep you up. If you have to eat before bedtime, have something light. Some foods may also help you get to sleep, such as warm milk, turkey, bananas, and peanut butter.
What difference does it make if I miss a few hours' sleep?
On occasion, you can get by without the required eight hours. But if you are regularly missing sleep, you are headed for a host of health problems and other issues. Besides the fatigue, you can experience memory loss, irritability, difficulty concentrating, and a general lack of energy. The costs of drowsiness on the job or while driving are tremendous.
What if I'm too busy to sleep? Can I just get by with the occasional nap?
You may have a period in your life when you need to stay awake for days at a stretch - a rush project at the office, military duty, caring for someone who is ill, caring for a new baby. Beyond that, however, there is no such thing as "too busy to sleep." If you are regularly missing out on sleep, you need to consider the impact that has on your life. Beyond family, work and/or school, are there any commitments can you eliminate? Try to say "no" to an overcrowded schedule. Sleep regenerates you, so that you can give 100% to the areas of your life that are most important.
What are the rules for napping during the day? My office allows nap breaks.
If you work in an environment that allows you to nap, you're lucky. Many employers are discovering that employees perform better when rested, and some have set aside "nap rooms." However, you should probably limit that snooze to ten minutes at the office.
In general, you can nap during the day, but if you sleep more than an hour, you will have trouble sleeping that night. Twenty minutes can refresh you completely.
Can I just sleep in on the weekends if I don't sleep well during the week?
Sleeping late on a Saturday can actually throw off your sleep schedule and make it more difficult for you to get the restful sleep you need. An occasional lazy Sunday morning is fine. However, if you are constantly sleeping in on the weekends, it may be a sign that your Circadian rhythm is off, and that you have accumulated a "sleep debt" that sleeping in will not erase. It may also indicate that it might be time to take a look at your schedule and habits to see if you can better accommodate your body's need for sleep.
What is sleep debt?
When you sleep only four hours a night, your body feels the lack of sleep, and even if you sleep a solid eight hours the next night, you are still four hours behind. Over time, the four hours multiplies, especially if you keep shortchanging yourself on sleep. It's just like owing a loan to the bank (see "AN IOU For Sleep"); you may keep up the minimum payments but the interest just keeps piling up. Maybe you can sleep twelve hours on the weekend, and then promise yourself that you will follow a healthy, debt-free sleep pattern.
What is a sleep disorder and what are the symptoms?
If you have a regular sleep routine, a good sleeping environment, and a quality mattress, you should be on your way to dreamland. However, if you still feel tired and have difficulty falling asleep, you may have a sleep disorder. If you wake up in the middle of the night and feel choking sensations, you may have sleep apnea, which causes you to stop breathing 20-60 times per night. Insomnia is the persistent inability to sleep no matter what methods you try. In narcolepsy, you may fall asleep 10 to 20 times a day, no matter what you are doing. There are varied symptoms for each sleep disorder. You should consult a doctor if you experience any unusual sleep patterns, excessive and uncontrollable sleepiness, or unusual sleep disturbances. Many times, your doctor will refer you to a sleep disorder specialist.
What does sleep do for the body and mind?
Shakespeare said sleep "knits up the raveled sleeve of care." What he meant was that sleep repairs the body. When you are ill, the first thing doctors prescribe is rest. Sleep allows the body to do the work of healing wounds, maintaining all the inner organs, and keeping skin refreshed. Skin care experts say that getting enough sleep is one of the main strategies for healthy, young-looking skin. Sleep also allows the mind to rest and to unburden itself of all the worries accumulated during the day. It also allows us to dream, which is vitally important for our well-being. Dreaming is traditionally associated with the deepest sleep, REM sleep, which studies show is the most refreshing and satisfying sleep, allowing us to deeply relax and wake up at our mental and physical peak.