Everyone loves a good night’s sleep, but for an estimated 40 million Americans, it has become an unachievable dream.
You may not know this, but chronic poor sleep can lead to memory issues, mood changes, weakened immunity, high blood pressure, increased risk of both diabetes and heart disease, and weight gain. We need to see getting good sleep as a type of preventive medicine.
So how much sleep is best?
Dr. Laurie Mooney, Medical Director of the Sleep Lab at Knox Community Hospital, says adults need between 7-9 hours of sleep. "Because of serious health impacts associated with poor sleep, it's really important to take steps to increase the quality and quantity of good sleep," she says.
If you’ve been having trouble getting enough sleep, the Sleep Foundation has some suggestions:
- Stick to a sleep schedule.
- Have a consistent bedtime and wake up time, even on the weekends.
- Avoid bright lights right before bedtime (computer & phone screens).
- Exercise daily.
- Avoid naps, especially in the afternoon.
- Keep your bedroom cool – between 60-67 degrees – and dark.
- Get some sunshine every day to help manage your sleep/wake cycle.
- Sleep on a comfortable mattress and pillows.
- Avoid alcohol, cigarettes and heavy meals in the evening.
