How Much Sleep Do I Really Need? Getting Your Sleep Routine Right

Each night, when we get ready for bed, we sometimes choose scrolling on our phones or watching TV over some extra hours of sleep. In our fast-paced world, sleep is often undervalued, yet it is crucial for our overall well-being. Various tools and practices can aid in getting quality sleep.

Impact of Poor Sleep on Your Health

Poor sleep can increase cortisol levels, which can contribute to stress, weight gain and other health issues. Elevated cortisol from lack of sleep can impact blood sugar levels, making you more at risk of diabetes.

Our hunger hormones can also be impacted by less sleep, leading to increased hunger and potential weight gain. “People who get little sleep the night before will wake up and eat 300-400 more calories the next day,” said Dr. Parvathy Nair, Trinity Health IHA Medical Group, Pulmonary, Critical Care & Sleep Medicine - Chelsea Campus. Additionally, a lack of sleep can hinder muscle repair and overall performance.

How Many Hours of Sleep Do I Really Need?

While the recommended sleep duration is often cited as seven to nine hours, it is important to understand that sleep needs are highly individual, and quality matters more than quantity. Every person has their “right” own number and circadian rhythms.

Throughout the night, we enter four stages of sleep. The first three build and fall into the final and deepest stage, REM sleep. Waking up before entering deeper sleep stages can reduce serotonin (or the happy hormone) produced in our brains, leading to various issues, including:

• Mood Swings: Insufficient deep sleep can result in moodiness and irritability.
• Mental Health Issues: Worsening existing anxiety and depression are common consequences. Medications prescribed for anxiety and depression can help in achieving deeper sleep stages, helping you stay in REM sleep for a longer period.
• Memory Loss: Without adequate sleep, memories are not properly imprinted in our brains. This leads us to forgot information or events from the previous day.

Common Signs and Symptoms of Sleep Deprivation

It's essential to recognize when you're not getting enough sleep. Common indicators include:

• Moodiness and Fatigue: Lower serotonin levels can result in mood swings and general fatigue.
• Afternoon Slump: Without sleeping enough the night before, you can crash in the late afternoon.
• Physical Symptoms: Waking up unrefreshed, with headaches, puffy eyes and dark circles.
• Microsleeping: Unintentionally dozing off during activities, which can be particularly dangerous while driving.
• Slow Reactions and Impaired Judgment: Lack of sleep can slow reaction times and impair decision-making abilities.

Trending Sleep Gadgets

The market is flooded with gadgets claiming to improve sleep, though their effectiveness varies. There are gadgets to help you sleep, monitor and help you wake up and to help you figure out your circadian rhythm. Here are some things to note:

• White Noise Machines: This low-level noise can be calming.
• Sleep Environment Aids: Ear plugs, eye masks and cooling devices can create an ideal sleep environment.
• Sunlight and Sun Alarm Clocks: Using lightboxes or light that wakes you up with light like the Hatch alarm clock can help regulate your circadian rhythm. Sunlight is the biggest factor in setting this rhythm.
• Avoid a Bedside Clock: Dr. Nair recommends not having a clock visible as you try to fall asleep. You can end up focusing on the hours you have left to sleep, which can make insomnia worse.
• Wearable Trackers: Devices like smart watches and or the Oura Ring can monitor sleep stages and detect issues like sleep apnea.

Dr. Nair says that wearables like watches and other sleep trackers can be used but should not be the only guiding light on the journey to improve sleep. Base your sleep habits on how you feel, not always the data. "If you don't have insomnia, you can almost create it based on your watch data," said Dr. Nair. These devices are still in testing stages, and it can sometimes be difficult to see how accurate they are.

Melatonin: The Over-the-Counter Solution

Melatonin gummies, lotions and tablets are often tried when people are struggling to fall asleep. “Melatonin is the only medication that has data behind it as far as what is available over the counter," said Dr. Nair. The issue can be finding the right amount for you. Melatonin in our brain is released when you are in a dark space, try to avoid being on your phone or other screens before trying to fall asleep.

• Dosage: More is not better. Start with 1mg, as 5-10mg can be excessive. The ideal range is 1-6mg. Low doses supplements can be hard to find.
• Effectiveness: It helps with falling asleep but not staying asleep, and has minimal side effects.
• Medications vs. Underlying Causes: Sleep medications can be a temporary solution, but addressing the underlying causes of insomnia, anxiety and depression is crucial for long-term improvement.

Achieving quality sleep means understanding your unique needs and possibly incorporating tools and gadgets to support your sleep habits. However, it's essential to balance these aids with natural methods and addressing any underlying health issues. If you are having trouble sleeping, talk with your primary care physician.

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