Ask the Expert: How Much Sleep Do I Need?

Dr. William Sharp says adults' bodies need seven to nine hours of sleep a night to function as it should.

sleep

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 can’t fall asleep or stay asleep at night. “The stress they’re
experiencing can be obvious or it can be subliminal,” he says. “Simply
put, they can’t turn off their motor.”

Diet is another
common sleep deterrent. “If you eat within an hour of sleep, your body has
other business to complete,” he says. “You may experience heartburn
or gas.” Dr. Sharp also notes that the idea that having a drink can help
you get a good night’s sleep is misguided. “Yes,
alcohol has a narcotic effect, but it also stimulates your kidneys to put out
more urine,” he notes.

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Non-traditional
work schedules like midnight shifts can wreak havoc on one’s ability to sleep
the recommended number of hours. “Training your body to sleep during
daylight hours can be a challenge,” 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. “When watching TV, watch TV,” he says.
“But when it’s time to sleep, turn off the TV. Separate the two activities
for a better shot at a good night’s sleep.”

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. “Train yourself to go to bed at the same time
every night and to get up at the same time every morning,” he says. “This
will help you get quality REM sleep, which is precious time the body needs to
repair itself.”

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 can’t help but rise early when they no
longer need to.

“I tell these patients to lie back down and get another hour of sleep,” he says. “Just because you’re up doesn’t mean you can’t go back to sleep.”

Get more health information and find a doctor near you by visiting ascension.org/michigan or calling 866-501-DOCS (3627).

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