Caffeine, diet and stimuli like TV can disrupt sleep, leading to stress and health concerns.
For optimal health, adults should get seven to nine hours of sleep a night, says William Sharp M.D., an internal medicine physician with Ascension Medical Group. His recommendation mirrors that of experts at the National Sleep Foundation, which, in 2015, released updated recommended sleep averages for all age groups.
Despite these guidelines, many adults get less sleep than their bodies need to function well. Dr. Sharp commonly hears from fatigued patients who point to stress as the reason they canāt fall asleep or stay asleep at night. āThe stress theyāre experiencing can be obvious or it can be subliminal,ā he says. āSimply put, they canāt turn off their motor.ā
Diet is another common sleep deterrent. āIf you eat within an hour of sleep, your body has other business to complete,ā he says. āYou may experience heartburn or gas.ā Dr. Sharp also notes that the idea that having a drink can help you get a good nightās sleep is misguided.
āYes, alcohol has a narcotic effect, but it also stimulates your kidneys to put out more urine,ā he notes. Non-traditional work schedules like midnight shifts can wreak havoc on oneās ability to sleep the recommended number of hours. āTraining your body to sleep during daylight hours can be a challenge,ā Dr. Sharp acknowledges. Caffeine consumption, sleep apnea, restless leg syndrome and symptoms related to menopause are other common causes of sleep disturbance that Dr. Sharp regularly sees among his patients.
Dr. Sharp shares some simple tips with patients for restorative sleep, the first of which is to turn off the television. āWhen watching TV, watch TV,ā he says. āBut when itās time to sleep, turn off the TV. Separate the two activities for a better shot at a good nightās sleep.ā
He also recommends keeping your bedroom dark and cool to help create a perfect oasis for sleep. And his most important tip? Set and keep a regular sleep schedule. āTrain yourself to go to bed at the same time every night and to get up at the same time every morning,ā he says. āThis will help you get quality REM sleep, which is precious time the body needs to repair itself.ā
He says that some of his patients who are now enjoying retirement are so trained to wake at the same time each morning that they canāt help but rise early when they no longer need to. āI tell these patients to lie back down and get another hour of sleep,ā he says. āJust because youāre up doesnāt mean you canāt go back to sleep.ā
Get more health information and find a doctor near you by visiting ascension.org/michigan or calling 866-501-DOCS (3627).