Answering all your frequently asked questions about sleep

If you have trouble sleeping, you are not alone. It is estimated that 50 to 70 million Americans currently experience a sleep disorder, with over a third of adults not getting enough sleep. It’s enough of a problem that about one in three adults sleep every day to help make a difference.

Adults should get seven to nine hours of sleep each night, but with the stresses of life, it can be difficult to get the rest your body needs. However, with these tips and tricks of the trade, you may find yourself counting sheep much faster — and staying asleep longer.

How much sleep do I need?

Adults should get seven to nine hours of sleep each night. Appropriate amounts of sleep for children vary by age, with experts recommending napping for those under 7. If you’re concerned about how much sleep you might be sleeping (or not sleeping), you can use a sleep tracker to help you keep tabs on your sleep schedule.

Recommended sleep according to age

Source: National Heart, Lung and Blood Institute

How can I improve my sleep quality?

It is important to consider not only the quantity of sleep, but also the quality of sleep to achieve a truly restorative rest. Change your sleeping habits before bed, including relaxing activities such as reading a book, taking a bath, meditating or drinking a cup of tea. Avoid electronic devices and artificial light and take magnesium before bed.

How can I get a better night’s sleep?

Think about how your bedroom is arranged for sleeping. For example, room-darkening curtains can block out extra light so you can sleep in on those lazy Saturdays. If your mattress is bumpy, consider upgrading to one of our favorite mattresses for a more restful sleep without the rocking and rolling. There is also a range of sleep technology to help you sleep faster and longer, such as sleep headphones, sleep apps, smart sleep masks and white noise machines.

How does age affect sleep?

As we age, we tend to sleep less. Average sleep decreases to 6.5 to 7 hours a night, and it becomes more difficult to fall asleep and stay asleep, with older adults waking an average of three or four times a night. This can be due to frequent urination, anxiety, insomnia and worry from chronic diseases.

What can I do if I have trouble falling asleep or staying asleep?

Get your bedroom ready for sleep by dimming the lights, adding light-blocking curtains, and lowering the temperature. Try to exercise during the day and limit caffeine and alcohol intake before bed. Our wellness editors also suggest their favorite sleep products, such as the Sleepy Sleep Mask or the Hatch Restore 2 Sunrise Alarm Clock. You can also use effective sleep tips, such as 10-3-2-1-0 sleep, to fall asleep faster and enjoy more restful sleep.

Is napping helpful?

There are several benefits of napping, including less fatigue, greater alertness and improved performance. You can also benefit from better memory and a faster reaction time to stimuli. However, daytime napping can affect your sleep at night. Some studies also link naps longer than an hour to high blood pressure, diabetes and heart disease.

How does food affect sleep?

Alcohol is a known sleep preventer, but there are other foods and drinks that can interfere with sleep. Spicy and acidic foods should be avoided as they can cause heartburn at night. Foods that are high in fat and protein can make you sleepy during the day, but complex carbohydrates can be a great option for bedtime.

What are the signs of a sleep disorder?

The Mayo Clinic lists several symptoms of sleep disorders, which include being overly tired during the day and having trouble falling or staying asleep at night. You may experience tingling in your arms or legs, or you may move a lot in your sleep and grind your teeth. Abnormalities in breathing, such as snoring, snoring or shortness of breath, can also mean a sleep disorder. If you think you may have symptoms of a sleep disorder, seek help from your doctor.

What happens if I don’t get enough sleep?

If you don’t get enough sleep, it can affect your immune system, increasing your risk of getting sick. It can even result in chronic diseases such as high blood pressure, diabetes and heart disease, shortening your lifespan. Instead of putting your health at risk, consider these tips to take charge of your sleeping habits.

What can I do if I wake up a lot at night to urinate?

Nocturia, or frequent urination at night, can disrupt the quality of your sleep. To help, try to avoid eating and drinking before bed and limit alcohol and caffeine. Take any medication earlier in the day when possible and be sure to use the bathroom before bed. If you are concerned about nocturia, contact your doctor, as medication may be needed.

Which side is better to sleep on?

If you sleep on your side, the best side you can sleep on will depend on several factors. For example, sleeping on your left side may be better for people with acid reflux or if you are pregnant. Meanwhile, sleeping on your right side may be best for heart disease.

Why do I feel so tired?

It’s easy to feel exhausted by everyday stressors. Lifestyle issues, lack of exercise and certain medications can make it difficult to sleep soundly at night. You may also have poor sleeping habits, which can interfere with the quality of your sleep. That’s why WebMD recommends you maintain the three pillars of health: sleep, diet, and exercise. By eating a healthy diet and exercising regularly, it has been proven that you can enjoy a better sleep schedule.

Why do we dream?

There is still much to be studied about why we dream, with experts holding different theories as studies continue. Some experts believe it is an important cognitive function that enhances memory, while others believe it is a way of emotional management. It may be the brain’s way of processing the day’s events and clearing out unnecessary information. Some experts believe that dreams have no meaning at all and are simply a natural part of sleep that have no deeper meaning.