Answers to Common Sleep Questions
Premier HealthNet doctors answer frequently asked questions about sleep.
How many hours should the average person sleep per night?
Eight hours of sleep is a good baseline for most adults. Since sleep is a time for the body to recover and grow, children and adolescents need more sleep. The average teen needs nine or more hours of sleep each night. But that can be tricky for teens because their natural body rhythms at that age make them want to stay up late and sleep in late. They can’t help it. Sticking to a regular sleep schedule can help.
- Signs you may need more sleep:
- Daytime sleepiness
- Napping
- Trouble focusing or remembering things
- Feeling irritable or short-tempered
- Needing caffeine or other stimulants to stay awake
- Trouble falling or staying asleep at night (insomnia)
Signs of poor sleep in children:
- Hyperactivity
- Irritability
- Concentration or memory problems
- Learning problems or poor grades
- Trouble waking up in the morning
- Falling asleep in school
- Sleeping longer on weekends
- More injuries and accidents
See your doctor if you or your child has these signs:
- Falling asleep during the day
- Leg twitching or moving while trying to sleep or sleeping restlessly
- Sleepwalking
- Snoring loudly
- Frequent insomnia
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What is sleep apnea?
Dr. Mathews discusses sleep apnea. Click play to watch the video or read the transcript.
Sleep apnea is when partly or fully blocked airways cause you to stop breathing for a few seconds to a few minutes during sleep. It’s usually a partner who notices the symptoms, which include snoring or choking or gasping for breath during sleep. Another clue can be feeling tired or falling asleep during the day. Left untreated, sleep apnea can cause high blood pressure, heart enlargement, abnormal heart rhythms, poor memory or concentration, irritability and depression.
A sleep study can diagnose sleep apnea, but treatment depends on the cause and severity. For example, if you are overweight and have a mild case of sleep apnea, losing weight and sleeping on your side can be enough. In moderate to severe cases, a Continuous Positive Airway Pressure (CPAP) mask might be needed to force air into your nose and mouth so you don’t stop breathing. In rare cases, surgery might be needed.
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If left untreated, what are the effects of sleep apnea?
Dr. Paulding discusses what can happen if sleep apnea is left untreated. Click play to watch the video or read the transcript.
Sleep apnea – chronic snoring with paused breathing filled by choking or gasping – can cause people to be more than just tired come morning.
With the lack of sleep and fresh air, sleep apnea can strain your heart, lungs and other organs.
According to the National Sleep Foundation (NSF), if left untreated, sleep apnea can cause:
- High blood pressure
- Heart attack
- Congestive heart failure
- Cardiac arrhythmia
- Stroke
- Depression
If you think you might have sleep apnea, talk to your doctor for more information on the effects it can have on your health and steps you can take to treat it.
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What causes snoring and what can I do about it?
Dr. Long-Prentice discusses snoring. Click play to watch the video or read the transcript.
Snoring is the noise that’s made when air causes the soft tissues in your neck to vibrate. Anything that narrows your breathing passages can cause snoring. Large tonsils or a deviated septum can cause it. So can nasal congestion, being overweight or drinking alcohol.
The answer to snoring depends on the cause:
- If you’re congested, try nasal strips to help keep your nose open.
- If you’re overweight, losing weight may help.
- Avoid alcohol because it can relax or close your throat muscles.
- Sleep on your side to help keep your tongue from relaxing into your airway.
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How can someone tell the difference between snoring and sleep apnea?
Snoring is a major sign of sleep apnea. The difference is, with sleep apnea, the snoring is accompanied by pauses that are followed by choking or gasping, according to the National Institutes of Health.
Many times, people don’t know they are snoring or gasping in the midst of snoring, but rather, a family member points it out to them.
Not everyone who snores has sleep apnea. If you think you might have sleep apnea, talk with your doctor. A sleep study might need to be done to determine if you have sleep apnea and how severe it is.
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How does drinking coffee affect sleep?
Dr. Mathews discusses the affects coffee has on sleep. Click play to watch the video or read the transcript.
You may know that caffeine stimulates your brain. But did you know its effects can last long after your energy boost wears off? That’s because it takes your body three to seven hours to metabolize a half serving of caffeine. So if you rely on coffee, tea or soda to get through the afternoon, you could pay the price at night. You may have trouble falling or staying asleep. And, once you do sleep, the caffeine can disrupt your sleep patterns, keeping you from getting the restful, restorative deep REM sleep.
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Can people sleep too much? If so, what are the negative effects of too much sleep?
It is possible to get too much sleep. In fact, if you sleep more than seven or eight hours a night and still feel tired the next day, it could be a sign of an underlying health problem. You should see your doctor to make sure you don’t have anemia (too few red blood cells) or a thyroid problem. These often make people feel very tired.
Some studies have linked sleeping too much with higher risks of diabetes, obesity, headaches, depression, back pain and heart disease. So if you’re worried about sleeping too much, you shouldn’t ignore it. And, if you think a sleep disorder could be to blame for your drowsiness, keep a sleep journal and go over it with your doctor. Jot down what time you went to bed, about what time you fell asleep and woke up, how well you think you slept, how you felt when you woke up and how you felt through the day.
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What are the side effects of sleep deprivation?
Sleep deficiency can cause problems with a person’s mental health, physical health, quality of life and safety, according to the National Institutes of Health (NIH).
The main side effect of sleep deprivation is excessive daytime sleepiness, which can lead to safety hazards because it causes drowsy driving and workplace injuries, according to the American Academy of Sleep Medicine (AASM).
Some side effects of lack of sleep, according to the AASM, include:
- Irritability
- Lack of motivation
- Lack of concentration
- Anxiety
- Fatigue
- Restlessness
- Lack of coordination
- Increased errors
- Forgetfulness
- High blood pressure
- Obesity
- Diabetes
- Lack of energy
For more information about the side effects that can be caused by sleep deprivation, talk to your physician.
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What can someone who is sleep deprived do to get back on a path toward a restful night’s sleep?
Dr. Paulding discusses how sleep-deprived patients work toward getting a restful night’s sleep. Click play to watch the video or read the transcript .
With busy schedules and the demands of family, work, community and more, people frequently put sleep on the back burner – causing sleep deprivation.
According to the National Institutes of Health, there are some steps you can take to help improve your sleep habits and get back on track, including:
- Set a sleep schedule, and try to go to bed and wake up at the same time on both weekdays and weekends. Try to stick within an hour of your schedule.
- Wind down by creating an hour of quiet time before bedtime. Avoid exercise, watching TV and computer use.
- Avoid heavy or large meals and drinking alcohol for a few hours before bedtime.
- Nicotine and caffeine are stimulants that can interfere with sleep, so avoid them for at least a few hours before bedtime.
- Spend time outside every day possible.
- Add some physical activity to your daily routine.
- Keep your bedroom quiet, cool and dark.
Talk with your physician for more information about how you can develop good sleep habits to fight sleep deficiency.
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What is narcolepsy?
Dr. Long-Prentice discusses narcolepsy. Click play to watch the video or read the transcript.
Narcolepsy is a rare but serious sleeping disorder that causes people to fall asleep during the day. These “sleep attacks” can happen just about anytime and anywhere, and usually last about 10 or 15 minutes. They can happen several times a day. The person is genuinely sleeping during that time and wakes up feeling refreshed.
Less than one percent of the population has narcolepsy. The cause is not known, but it might be genetic. Although the symptoms can be scary, narcolepsy can be treated with medicine, lifestyle changes and a regular sleep and nap schedule.
Symptoms of narcolepsy:
- Extreme sleepiness
- Sudden loss of muscle control (head nods or body goes limp, called cataplexy)
- Hallucinations upon sleeping or waking
- Not being able to talk or move when falling asleep or waking (sleep paralysis)
If you have sleep attacks or other signs above, see your doctor. He or she may suggest you get a sleep study to find out if you have narcolepsy or another sleep disorder.
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What is REM sleep and how is it helpful?
REM or rapid eye movement is a deep sleep, where your body gets some of the most restful sleep. This is the stage where you dream, have more brain activity and move around less. Although your brain is active, it’s very relaxing and restorative sleep.
It takes time to reach the REM stage, so if your sleep is often interrupted during the night, you could be missing out on some important REM sleep. Throughout the night, you cycle through several sleep stages. Stages one and two are light sleep, stages three and four are deeper, REM is deepest. During the night, you move back and forth between the sleep stages and each time you reach REM it lasts a little longer.
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What causes insomnia?
Dr. Mathews discusses insomnia. Click play to watch the video or read the transcript.
Insomnia is when you have trouble falling or staying asleep. It can happen to everyone once in awhile, but if you often have trouble sleeping or waking too early, or if it goes on for weeks, you should talk to your doctor.
Many things can cause you to sleep poorly: pain, depression, medication or sleep disorders. But the most common cause of insomnia is poor sleep habits (called sleep hygiene). Lifestyle factors like drinking too much caffeine or alcohol, keeping an erratic sleep schedule, reading or watching TV in bed can all cost you important rest.
Tips for a good night’s sleep:
- Go to bed and wake up at the same time every day, even on the weekends.
- Get some sunlight and exercise each day (but don’t exercise within two hours
of bedtime).
- Avoid alcohol, caffeine and other stimulants, including nicotine.
- Avoid eating heavy meals at night, especially near bedtime.
- Wind down with a relaxing bedtime routine. Take a warm bath, meditate, do yoga or breathe deeply.
- Make sure your room is dark and comfortable.
- Help your body associate bed with sleeping by not reading or watching TV in bed.
- Ask your doctor about any prescription or over-the-counter drugs you’re taking. Many medications for colds, allergies, depression and anxiety can disrupt your sleep.
- If these tips don’t help, your doctor may want to run a blood test to see if you could have a thyroid problem, anemia (low red blood cell count) or another health problem.
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What are some key things people should do to get a good night’s sleep?
How you spend your day can affect how you’ll spend your night — sleeping well or watching the hours tick by. You can control many of the habits that will help you sleep well at night, starting when the sun comes up.
Tips for a good night’s sleep:
- Go to bed and wake up at the same time every day, even on the weekends.
- Get some sunlight and exercise each day (but don’t exercise within two hours
of bedtime).
- Avoid alcohol, caffeine and other stimulants, including nicotine.
- Avoid eating heavy meals at night, especially near bedtime.
- Wind down with a relaxing bedtime routine. Take a warm bath, meditate, do yoga or breathe deeply.
- Make sure your room is dark and comfortable.
- Help your body associate bed with sleeping by not reading or watching TV in bed.
- Ask your doctor about any prescription or over-the-counter drugs you’re taking. Many medications for colds, allergies, depression and anxiety can disrupt your sleep.
- If these tips don’t help, your doctor may want to run a blood test to see if you could have a thyroid problem, anemia (low red blood cell count) or another health problem.
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Is it bad to exercise right before going to bed?
Dr. Paulding discusses the effects of exercising right before going to bed. Click play to watch the video or read the transcript.
Exercising for at least 20 to 30 minutes each day is part of a healthy routine, and daily exercise often helps people sleep well, according to the National Institutes of Health (NIH).
But, working out too close to bedtime can interfere with your sleep, according to the NIH.
It’s best to try to plan your exercise routine at be at least two to three – but preferably five to six – hours before going to bed, according to the NIH.
Talk to your physician for more information about how exercising too close to bedtime can interfere with sleep.
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Is it bad to eat just before going to bed?
Dr. Paulding discusses the effects of eating just before going to bed. Click play to watch the video or read the transcript.
Eating just before going to bed can be disruptive to your sleep. It’s best to finish eating or drinking at least two to three hours before bedtime, according to the National Sleep Foundation (NSF).
Eating too close to bedtime can make you uncomfortable, especially if you eat spicy foods or other foods that can cause heartburn, according to the NSF.
It is also a good idea to limit how much you drink before bedtime to avoid waking up throughout the night to go to the bathroom, according to the NSF.
If you do drink something close to bedtime, avoid caffeine because it can cause you to stay awake and disrupt the quality of your sleep, according to the NSF.
Talk to your physician for more information about the effects eating right before going to bed can have on your sleep.
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How does napping affect a good night’s rest?
While naps can help improve alertness in the short-term, they also can disrupt sleep if taken too late.
Taking a nap too late in the day can affect your nighttime sleep patterns and make it hard to fall asleep at your normal bedtime, according to the National Sleep Foundation (NSF).
The National Institutes of Health recommends not taking a nap later than 3:00 pm to make sure that the nap does not interfere with your regular sleep at night.
A short nap – 20 or 30 minutes – can help rejuvenate you during the day without causing you trouble sleeping at night, according to the NSF.
For more information about how napping can affect a good night’s rest, talk with your physician.
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Thanks to Premier HealthNet doctors for answering these common questions about sleep:
Additional Resources
This website provides general medical information that should be used for informative and educational purposes only. Information found here should not be used as a substitute for the personal, professional medical advice of your physician. Do not begin any course of treatment without consulting a physician.