What is Healthy Sleep?

Good sleep is necessary for optimal health and can affect hormone levels, mood and weight. Sleep problems, including snoring, sleep apnea, insomnia, sleep deprivation, and restless legs syndrome, are common.

You know that sleep is vital to your physical and mental health. But, how can you tell whether you’re truly sleeping well? Especially if you work shifts, your sleep probably does not look exactly like other peoples’ sleep. It can be hard to measure your sleep patterns against those of the people around you.

On average, adults should optimally receive between seven and nine hours of sleep each night, but those needs vary individually. For example, some people feel best with eight consecutive hours of sleep, while others do well with six to seven hours at night and daytime napping. Some people feel okay when their sleep schedule changes, while others feel very affected by a new schedule or even one night of insufficient sleep.

Here are some statements about your sleep. If these apply to you, it’s a good sign that your sleep is on track. If you’re a shift worker and you don’t agree with many of these, it could mean that you need to make changes in your behaviors and routines to improve your sleep.

• You fall asleep within 15-20 minutes of lying down to sleep.
• You regularly sleep a total of seven to nine hours in a 24-hour period.
• While in your bed, your sleep is continuous—you don’t have long periods of lying awake
• when you wish to be sleeping.
• You wake up feeling refreshed, as if you’ve “filled the tank.”
• You feel alert and are able to be fully productive throughout the waking hours (note, it’s natural for people to feel a dip in alertness during waking hours, but with healthy sleep, alertness returns).
• Your partner or family members do not notice any disturbing or out of the ordinary behavior from you while you sleep, such as snoring, pauses in breathing, restlessness, or otherwise nighttime behaviors.

Shift workers who try to sleep during the day often wake up after fewer than seven to nine hours, because of the alerting signals coming from their circadian system. This does not mean they don’t need seven to eight hours of sleep per day—it just means it’s harder to sleep during the day. Over time, this can lead to chronic sleep deprivation.

Getting a good night's sleep is key to performing at your best during the day. Find out how to get the amount of rest you need.

Types

Temporary insomnia can be caused by life events, including stress, trauma, or pregnancy. Changes to your daily habits, such as starting a job with non-traditional work hours, can also lead to temporary insomnia.

Chronic insomnia, however, may be the result of an underlying disorder or condition. These include:

• obesity
• back pain
• knee pain
• anxiety or depression
• menopause
• substance misuse

The body’s need for sleep is a relatively new research field. Scientists are looking into what happens to the body during sleep and why the process itself is so essential. We do know that sleep is necessary to:

• maintain critical body functions
• restore energy
• repair muscle tissue
• allow the brain to process new information

We also know what happens when the body doesn’t get enough sleep. Sleep deprivation can cause a range of mental and physical problems, including impairing your ability to:

• think clearly
• focus
• react
• control emotions

This can result in serious problems in the workplace and at home.

Chronic sleep deprivation has been shown to increase the risk for serious health conditions such as diabetes, cardiovascular disease, obesity, and depression. It can also affect your immune system, reducing your body’s ability to fight off infections and disease.

How much sleep do you need?

Our sleep habits — and sleep needs — change as we age.

According to recommendations from the National Sleep Foundation, you should aim to get the amounts of sleep listed below:

Age	Sleep recommendations
65 and up	7 to 8 hours
18 to 64 years old	7 to 9 hours
14 to 17 years old	8 to 10 hours
6 to 13 years old	9 to 11 hours

Younger children have even greater sleep needs. Many kids will reach their sleep goals with the help of naps.

Age	Sleep recommendations
3 to 5 years old	10 to 13 hours
1 to 2 years old	11 to 14 hours
4 to 11 months old	12 to 15 hours
0 to 3 months old	14 to 17 hours

Certain factors influence how much sleep you’ll need. Genetics can determine how long you sleep. Your genes can also play a role in how well you respond to sleep deprivation.

Likewise, the quality of sleep you get when you’re catching Zzz’s is a factor in how much sleep you ultimately need each night. People who get good quality sleep without waking up may need a little less sleep than people who frequently wake up or have trouble staying asleep.

Each person has unique sleep needs. 

Sleep tips and tricks

Healthy sleep may come down to tricking your body (and your brain) into having better, longer, and more restorative downtime. Here are a few ideas for boosting sleep quality and sleep duration:

Establish a sleep routine

Having a regular bedtime and sticking to it can train your body to get better sleep. Stick to a schedule even on weekends, holidays, and vacations.

Kick Fido out of the room

You may adore sleeping with your fluffy family members, but research shows pet owners who let their animals sleep with them have more sleep disruption and get lower quality sleep.

Cut out caffeine

Even if you only drink it during the day, the stimulant may keep you from getting shut-eye at night.

Don’t consume foods or beverages that contain caffeine any later than mid-afternoon. That includes:

• tea
• soft drinks
• chocolate

Put down your phone

Vow to put away any and all electronics at least one hour before bed. The bright lights can stimulate your brain, which may make sleep more difficult.

Say no to a nightcap

If you sip on wine while watching TV, it’s time to break the habit. That’s because alcohol interferes with your brainwaves and natural sleep patterns.

Even if you sleep through the night, you won’t wake up feeling rested.

Sleep Disorders

Whether you have occasional trouble sleeping or you're living with a sleep disorder, you can get quality sleep and learn to better manage your condition.

Sleep paralysis

Sleep paralysis causes temporary loss of muscle control and function. It occurs in the moments right before or right after you’ve fallen asleep. It can also occur as you’re trying to wake up.

Sleep paralysis is one of the most common sleep disturbances. One reviewTrusted Source estimated that 7 percent of people may experience it.

Symptoms of sleep paralysis include being unable to move your limbs, body, or head while you’re trying to sleep or wake up. These episodes may last a few seconds or several minutes.

Sleep paralysis doesn’t have a single known cause. Instead, it’s often thought of as a complication of some other condition.

For example, people who have the sleep disorder narcolepsy may frequently experience sleep paralysis. Other underlying conditions such as mental health issues and sleep deprivation can play a role, as can medication use and substance use.

Treatment for sleep paralysis primarily aims to address the underlying condition or issue that may be causing the loss of muscle function in the first place.

For example, doctors may prescribe antidepressants to people who have sleep paralysis caused by specific mental health issues, such as bipolar disorder.

You might be able to prevent some episodes of sleep paralysis. Discover preventive techniques, as well as treatments for this common sleep disturbance.

Sleep and insomnia

Insomnia is the most common sleep disorder. Around one-third of adults are believed to experience insomnia symptoms. Up to 10 percent have symptoms severe enough for them to be diagnosed with clinical insomnia.

If you experience insomnia, you may have difficulty falling or staying asleep. It can also cause you to wake up too early or prevent you from feeling refreshed after you sleep.