How Much Sleep Do I Actually Need?

how much sleep

We all know that nutrition and exercise are important for maintaining a healthy lifestyle, but sleep is often overlooked. As kids get ready to go back to school and our daily schedules get more demanding, how much sleep do we actually need to stay healthy?

According to research, it depends on your age.

The National Sleep Foundation Recommends

how much sleep

General benefits of getting a good night’s sleep

  • Having a restful night of sleep is physically restorative, allowing tissues to heal and grow. Energy is also replenished for the next day’s needs.
  • Sleep impacts mental health as well, reducing stress and anxiety. Additionally, sleep helps regulate emotions. In fact, a lack of sleep has been tied to depression.
  • Improved decision making and alertness.
  • Poor sleep habits in athletes increase the probability of fatigue, low energy levels, and reduces coordination and focus.

The effects of phone, tablet, and television screens:

  • Suppresses melatonin, the hormone responsible for the sleep/wake cycle.
  • Keeps the brain alert, delaying the onset of relaxation.
  • Devices wake people up from sleep with alerts, messages, etc.

You can actually see how well you prepare your body for sleep each night by completing a Sleep Hygiene Index (SHI). The lower your score, the better your sleep hygiene is:

  • Scores under 13 are considered excellent
  • Between 13-26 your sleep is considered moderate
  • A score between 39-26 is considered Fair
  • Any score over 39 is considered Poor

According to the National Sleep Foundation, Sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.

For an improved quality of sleep

  • Keep work-related stressors (phone, tablet, laptop) in a different room.
  • Try to spend the 30 minutes prior to sleep device-free.
  • Get in a routine. If you are not sleeping the recommended duration, try going to bed 10-15 minutes earlier each week.
  • Add exercise to your daily routine.
  • Avoid taking naps in the afternoon.

Finding the Right Sleeping Position

Sleeping is one of the most important things that we can do for our bodies. Our bodies utilize this time for recovery and sleeping in a position that causes pain can prevent the body from recovering. Therefore, finding an appropriate sleeping position that results in your body feeling at ease is very important.

Common Position to Avoid While Sleeping:

Studies have shown that sleeping on your stomach can put a lot of stress on the lumbar spine. Naturally, the lumbar spine is curved, however, while sleeping on your stomach, the spine becomes even more curved and results in more stress put on the ligaments of the spine.

In addition, this can cause additional stress on the cervical spine and neck.

Stomach sleepers have to turn their head to either side while sleeping and as a result “this locks up the neck and does not allow blood to flow to the proper places while sleeping, thus acting as a barrier to recovery from daily stress” (Total Performance, 2012).

If you do enjoy sleeping on your stomach, consider putting a pillow under your hips to help reduce back pain.

Positions to Consider While Sleeping:

Sleeping in the fetal position is probably the most popular position to sleep in. It helps ease low back pain and is a great position for mothers-to-be.

Sleeping on your back puts less stress on your head, neck, and spine and makes it easier for your spine to maintain a neutral position. It also helps fight acid reflux due to the elevated position of the head and the position of the stomach being below the esophagus.

Most studies have shown that one of the best sleeping positions is on the back with a pillow underneath your legs. While many patients complain that this sleeping position is painful or causes snoring, others have found relief due to the many benefits.

Sleeping on your side can also decrease stress on your back. Sometimes a pillow between your legs or under your trunk may also be beneficial to decrease stress on your back.

Did you know that Physical Therapy can help you sleep better?

how much sleep

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