A sequence of random questions answered by Harvard specialists.
Elizabeth Klerman is a sleep researcher and a professor of neurology.
It varies by individual. Typically, it’s how a lot you get for those who don’t have an alarm clock or somebody to wake you up. See how a lot sleep you might be getting after three or 4 days when nobody wakes you and also you don’t rapidly get away from bed after you get up (so it’s possible you’ll fall again asleep). That may be how a lot you “want.” You possibly can’t sleep until you have to, not even whenever you’re bored — in contrast to consuming chocolate cake, which you are able to do whenever you’re not hungry.
“Our physique takes some time to determine it’s time to go to mattress. For those who keep in mind whenever you have been a child, you bought a shower, you learn a guide, and the lights have been low. The child’s physique says, “Now I do know it’s time to fall asleep.”’
For those who get up and also you’re not feeling rested, even after a number of nights of eight hours of sleep, you must think about seeing a sleep physician. Not feeling rested might sign the whole lot from narcolepsy to hypersomnia to sleep apnea. I’m not speaking about how rested you are feeling the minute you get up. Totally different elements of your mind get up at totally different charges, so it’s not anticipated that you just instantly really feel completely alert. See a health care provider for those who’re waking up in the midst of the night time or in case your mattress associate complains that you just’re loud night breathing loudly or that you just’re kicking lots.
Not all people can get all of the sleep they need at night time. For those who can take a nap, particularly for those who’re working the night time shift, that’s good.
For those who’re having issues falling asleep, don’t watch a horror film earlier than mattress. No caffeine beforehand. Your physique takes some time to determine it’s time to go to mattress. For those who keep in mind whenever you have been a child, you bought a shower, you learn a guide, and the lights have been low. The child’s physique says, “Now I do know it’s time to fall asleep.” So when individuals are having issues going to sleep, we generally counsel doing one thing calming earlier than entering into mattress.
Melatonin isn’t regulated by the FDA. It’s a complement, so that you don’t know if what’s on the bottle is what you’re getting. I can’t counsel that folks take melatonin until they get pharmaceutical-grade. Different medication, like extra typical sleeping drugs, equivalent to benzodiazepines, are usually not imagined to be taken long-term. They’re short-term options for a specific stressor.
For insomnia, long-term cognitive behavioral remedy is the best way to go. As for sleep podcasts or sound machines, if that’s what works for individuals, I’m not going to object, particularly if the sound turns off after a short time. Eye masks and earplugs, so long as they don’t block out one thing like a fireplace alarm, are high quality with me.
— As advised to Anna Lamb/Harvard Workers Author