The American Academy of Sleep Medicine and Sleep Research Society recommends that Adults should sleep 7 or more hours per night on a regular basis to promote optimal health among adults aged 18 to 60 years.
Sleeping less than 7 hours per night on a regular basis is associated with weight gain, obesity, diabetes, hypertension, heart disease, stroke, depression, and increased risk of death. It is also associated with impaired immune function, increased pain, impaired performance at tasks, increased errors, and greater risk of accidents.
Sleeping more than 9 hours per night on a regular basis may be appropriate for young adults, individuals recovering from sleep deficit, and individuals who are ill. It is uncertain whether sleeping more than 9 hours per night is associated with health risk in otherwise well people.
HAVING TROUBLE FALLING ASLEEP?
Certain behaviors can prevent you from getting your good night’s rest. Below are some reasons why…
- Early start time of work and long commutes to and from work may contribute to lack of sleep. Working nights and sleeping days is not in line with our circadian rhythms so people who work night shift are at higher complications from inadequate sleep.
- Reading, watching, or listening on your television, cell phone, laptop, or electronic reader before going to bed disturbs circadian rhythms making it difficult to fall asleep and/or staying asleep
- Consumption of nicotine, excessive caffeine, and/or alcohol before bed
- Noisy or bright sleep environment.
- Lack of exercise: Regular exercise has been shown to improve your sleep quality and reduce feelings of sleepiness during the day.
- High levels of stress
- Exposure to electrical lighting after the sun has gone down suppresses melatonin levels and its functions, like sleepiness, body temperature, blood pressure and blood sugar levels.
If you have trouble falling asleep you should discuss it with your health care provider.