​​​​​​​​​​​​​​​​​In a world of busy schedules, 24-7 news cycles and constant access to technology, getting the sleep we need can be challenging. However, getting the right amount of sleep is what the doctor orders for optimal physical and mental health.

The National Institutes of Health estimates that 1 in 3 adults aren't regularly getting the recommended amount of sleep they need to protect their health. Karthik Kanagarajan, MD, Joseph Hellmann, MD, and Eugene Chung, MD, discuss how much sleep you need, how poor sleep affects your health and what you can do to get a good night's rest.   

How much sleep do you really need?

Our sleep needs change as we age. Though each person's optimal sleep time may differ, general guidelines exist. The National Sleep Foundation recommends:

• Newborns: 14 to 17 hours
  
• Older infants: 12 to 15 hours
• Toddlers: 11 to 14 hours
• Preschoolers (ages 3-5): 10 to 13 hours
• School-age children (ages 6-13): Nine to 11 hours
• Teens (ages 14-17): Eight to 10 hours
• Adults (ages 18-64): Seven to nine hours
• Adults 65 and older: Seven to eight hours

The health effects of poor sleep

Your body and mind suffer when you don't sleep well. People who don't get enough sleep are at greater risk for accidents, injuries and general health problems.

“Chronic insomnia has been associated with mood problems like depression," Dr. Kanagarajan says. “And lack of sleep increases your risk for heart disease and dementia."

Poor sleep also affects your energy level, concentration and memory.

“Though learning happens during the day, it does get stored as memory when you sleep," Dr. Kanagarajan says. “Even though we think sleep is passive, memories get made during sleep time."

Common sleep problems

Sometimes, poor sleep habits are to blame for a lack of rest. In these cases, simple lifestyle changes can help.

However, some people have treatable conditions that impact their ability to fall and stay asleep.

Sleep apnea is one of the most common sleep disorders. Sleep apnea causes pauses in breathing while you sleep. Sleep apnea can be mild. Cases like this can be treated with dentist-prescribed devices and weight loss.

Doctors often treat sleep apnea in kids by removing tonsils and adenoids.

The most severe type of sleep apnea—obstructive sleep apnea—happens when the upper airway collapses and falls while you sleep. This causes you to stop breathing.

Adults with obstructive sleep apnea may need a CPAP (continuous positive airway pressure) machine. It's worn while you sleep to keep your airway open.

Dr. Hellmann treats moderate to severe sleep apnea with an implantable device called Inspire. It works by stimulating a nerve to keep the airway open. Inspire may be a good option for people who can't tolerate CPAP. CPAP failure is defined as using less than 4 hours a night and less than 5 days a week.

“The CPAP machine is the gold standard, and if you can wear CPAP, you should wear it," Dr. Hellmann says. “If you can wear it, it's effective 100% of the time.

“Inspire is among the latest options for people who qualify to treat the functional collapse and relaxation of the muscles. But it is an invasive procedure."

To qualify for Inspire, you must:

• Be over 18 years old
  
• Have severe obstructive sleep apnea
• Meet a specific body mass index (BMI)
• Have tried CPAP
• Have between 15 and 100 apnea events (non-breathing events) per hour
• Undergo a procedure to see if your anatomy will work with the implant

The link between sleep apnea and heart disease

Sleep apnea is especially hard on your heart. Your body's fight-or-flight hormones, including adrenaline, are activated. This makes your heart beat faster and work harder.

Sleep apnea can also lead to problems with the layer of cells lining your blood vessels, arteries and veins.  

If left untreated, sleep apnea can cause high blood pressure, heart failure and heart rhythm disorders like atrial fibrillation (AFib).

“Some people will have no symptoms at all," Dr. Chung says. “But most patients have something. They feel palpitations. Their heart is pounding. Its beat is irregular."

Other physical symptoms of AFib include:

• Anxiety
  
• Confusion
• Fatigue
• Shortness of breath
• Swelling

Sleep habits to make and break

Healthy sleep habits are essential for your overall well-being. Dr. Kanagarajan offers these tips for habits to make—and habits to break:

Establish a good routine

Make a habit of going to bed and waking up at the same time every day, even on weekends. This will help you regulate your body's internal clock and prevent so-called “Monday morning jet lag."

“I can't emphasize enough the importance of having a good sleep routine," Dr. Kanagarajan says.

This is especially true for teenagers, who tend to sleep later due to natural body changes. Do your best to create a sleep routine for teens that aligns with their school and activity schedules.

Create a good sleep space

Make sure your bedroom is calm, quiet and dark. Break the habit of using technology such as phones, tablets and computers close to bedtime.

Manage naps wisely

If you are a napper, break the habit of long naps during the day.

“I would highly recommend not napping at all. But if you nap, stick to 20 to 30 minutes, but not more than that," says Dr. Kanagarajan.

Limit caffeine and nicotine

Caffeine and nicotine are stimulants that can keep you from falling and staying asleep. Make a habit of stopping caffeine intake at least six hours before bedtime. Nicotine is best to avoid altogether, but if you use nicotine products, try to avoid them in the afternoon or evening.  

Rethink meal and exercise timing

Heavy meals and strenuous exercise in the evening can disrupt sleep. Make a habit of eating your last meal at least four hours before bedtime, and plan to exercise earlier in the day. This can help you feel more tired at night.
Manage stress

Break the habit of going to bed with unresolved stress or anxiety. Try journaling, creating to-do lists and performing relaxing exercises and activities before bedtime.

Diagnosing sleep problems

Doctors rely on physical exams and sleep studies to diagnose sleep disorders.

A sleep study can be done in a sleep lab or at home. During in-lab sleep studies, doctors monitor brain activity, muscle movements, eye movements, heart rate, heart rhythm and other vital signs as you sleep. In-lab sleep studies require an overnight stay.

“Patients sometimes come and tell me that they didn't sleep well in the lab because they were not in their home environment," Dr. Kanagarajan says. “Home sleep testing is being increasingly used. I have patients who come ask about this a lot."

Home sleep studies are less invasive but are still a good option for detecting sleep apnea. During home sleep studies, you wear a monitor on your chest. You also wear monitors for snoring and oxygen levels.

Make sleep hygiene a priority

Good rest is important for physical health and mental clarity. It's important to practice good sleep habits and seek medical care if lack of sleep affects your daily life. 

To talk with a sleep expert from The Christ Hospital Health Network, call 513-957-4896.