The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults aged 18 to 60 sleep 7 or more hours per night on a regular basis to promote optimal health.

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, 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 keep you from getting a good night’s rest. Here are some reasons why:

  • Early work start times and long commutes may contribute to lack of sleep. Working nights and sleeping days is not in line with our circadian rhythms, so people who work night shifts are at higher risk of complications from inadequate sleep.
  • Reading, watching or listening on your television, cell phone, laptop or e-reader before going to bed disturbs circadian rhythms, making it difficult to fall asleep and/or stay asleep.
  • Consumption of nicotine, excessive caffeine and/or alcohol before bed.
  • A 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 electric 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.

This article is general information, not advice for your situation. Members can call the office with questions about their own care.