Frequently Asked Questions about Sleep

When you have trouble sleeping or don’t feel rested when you wake up you might wonder why. Find answers to your frequently asked questions about sleep in one place.

Drop a line in the comments below if you do not find a question you are looking for.

Table of Contents

Why is sleep important?

While you sleep your body works to keep your mind and body healthy.

It does this by producing and distributing hormones and compounds vital for systems such as your heart and circulation, respiratory and immune systems, brain functions for thinking and memory, metabolism, and rebuilding bones and muscle tissue.

It also cleans house and removes toxins that build up while awake.

Not having enough quality sleep can affect how you think, work, learn, react, get along with other people and raise your risk of developing long term health problems.

How much sleep is enough?

According to the National Institute of Health adults are recommended to sleep 7 to 9 hours per day.

As seen here the younger you are the more sleep you should get.

Teens 13 to 18 years need 8 to 10 hours.

Children 6 to 12 years, 9 to 12 hours.

Children 3 to 5 years, 10 to 13 hours.

Children 1 to 2 years, 11 t0 14 hours.

Babies 4 months to 1 year, 12 to 16 hours.

Older adults tend to go to bed and wake up earlier and in some instances tend to get less sleep. But, according to the national institute on aging, they still need 7-9 hours of sleep per day.

How long should it take to fall asleep?

Everyone is different, but normal for most healthy adults to fall asleep is between 10 and 20 minutes on average.

What time should you go to bed?

Your natural sleep schedule is regulated by circadian rhythm. That’s your internal clock which is responsive largely to light received by your eyes.

When it becomes dark it tells you it’s time to sleep. That’s why most people sleep at night instead of the day.

While one study recently suggested 10PM and others suggested before midnight, everyone has different situations based on needs and work.

The important thing is to go to bed and wake at the same time every day. Even on days when you don’t have to go to work keep a consistent sleep schedule.

Your mind and body will be ready to go to sleep then at the same time it is used to.

What happens when you don’t get enough sleep?

Excessive daytime sleepiness is the first obvious consequence followed by your lack of alertness.

But, did you know it affects your ability to think, remember, and concentrate too?

You may not get along well with others as it can feel moody or irritable.

Accidents are more likely because you feel drowsy.

Chronic sleep deficiency can contribute to more serious health problems such as diabetes, cardiovascular issues such as heart attack and high blood pressure, weakened immune responses, obesity, and lower sex drive.

What is sleep hygiene?

Much of being able to fall asleep can be related to sleep hygiene. That is certain daytime behaviors and your routine leading up to bedtime.

Stay on schedule – First, stay on a sleep schedule by going to bed and waking at the same time every day. Your brain will know to be ready to sleep at that time every day.

Separate day and night – Circadian rhythms (your natural internal clock) are based on light received by your eyes.Use these same circadian rhythms to your advantage. During the day get plenty of light. If you work inside keep the lights bright or go outside for lunch in the sunlight.

At night make your room dark and avoid electronic devices that emit light and tell your brain to wake up.

Cool down – Make your bedroom cool. Your body temperature lowers as part of the “triggers” to sleep. Taking a warm bath before bed can help as your body temperature cools from the heat of the bath.

Avoid stimulants – such as caffeine and nicotine late in the day that can make it harder to relax and slow down. 6 hours before bed is recommended.

make sure you bed and pillow is comfortable – and supports your sleep position

exercise early in the day – avoid rigorous exercise close to bedtime that will wake you up

How do I fall asleep quickly?

Sometimes sleep hygiene isn’t enough. It’s a good start.

What keeps most of us from falling asleep are the stresses and anxieties of the day and an almost subconscious unwillingness to let go of them temporarily.

We fear that if we drop the ball now, how will we handle it later. But I find a good night’s sleep refreshes your mind so much you are able to think better to get on top of it. You need to unplug to reset just like your computer.

The key to overcoming this is to reduce your stress levels and redirect your thoughts away by focusing on your breathing, your body, imagery, and environment.

But you need to tell yourself it’s OK to let go. That’s what I tell myself to fall asleep. Go ahead. Repeat after me. It’s OK to let go.

I typically follow a combination of these methods in my nighttime routine to work together.

Methods to help fall asleep faster

4-7-8 breathing controlled breathing method – this method of relaxing works by focusing on your breathing and I get quick results.

If anxiety is keeping you awake this could be helpful to relax you and divert your mind from anxious thoughts.

Breathe in deeply for 4 seconds. Hold it. Count 7 seconds. Now slowly release it for a count of 8 seconds.

I don’t usually count myself and I seem to draw it out longer as I feel my body relaxing and slowing down.

Meditation, yoga or mindfulness techniques – these are all techniques that can reduce anxieties and take your mind off of those repeating thoughts to calm your mind to go to sleep faster

Sooth yourself with a song – enjoy some music with a relaxing pace played at a soft volume

Write down what’s on your mind – make a to do list for things you don’t want to forget tomorrow. If you are worried about something write down and tell yourself it’s OK to let it go until tomorrow. You’ll be better able to handle it with a good night’s sleep.

Read a book – reading a favorite book is a common recommendation before bed. Why? It allows you to sit quietly at rest so your body can begin to slow down and your mind to detach from your daily worries.

I usually find that I am falling asleep while trying to read within minutes. Just don’t read on a device. The light will tell your brain to wake up again.

Go to your happy place – visualize a peaceful place you like to be and focus on your senses of being there.

The beach for example; taking slow deep breaths feel the wind, smell the salt water, hear the waves crash slowly one after the other and see them rolling in from the horizon, feel the sun on your face.

Go through each sense one at a time. Can you feel yourself drifting in a boat on the waves as they rock slowly?

Where is your happy place?

Military method – there are seven steps used to fall asleep fast, star by making yourself comfortable, relax your face, let your shoulders fall, relax your neck, relax your arms, limp your legs, clear your mind.

Progressive muscle relaxation – this works similar to the military method but instead you start at a point on your body and tense the muscles for about 10 seconds first, then relax and move down your body one area at a time while breathing deeply in and out.

Take a hot bath – Lowering your body temperature is a signal to your brain it’s time to sleep. The quick change in body temperature after leaving a hot bath can help trigger sleep up to 10 minutes faster.

Have a soothing nighttime drink – warm milk- contains tryptophan which converts to melatonin, almond milk also contains tryptophan and magnesium, a vital mineral to many body functions which allows you to relax and plays a role in regulating melatonin, chamomile tea – has been used for centuries for its calming effect, green tea (decaffeinated) – contains L-theanine which promotes relaxation, cherry juice – melatonin

using sleep supplements – magnesium, melatonin, L-theanine helps you relax so you can sleep. It does not make you drowsy but instead promotes sleep by relaxing you and reducing anxiety. Valerian root, long used to induce sleep works in multiple ways to promote sleep by increasing chemicals in your brain that have a sedative affect and calm your mood. Always consult with your doctor as some supplements can interact with medications

Aromatherapy – Essential oils such as Lavender, peppermint, tee tree, or lemon oil when diffused in the air can help soothe you sleep by reducing anxiety and depression.

What if I can’t asleep?

The general rule of thumb is if you can’t fall asleep after 20 minutes to get up and go out of the bedroom. You don’t want to your brain to associate being awake with being in bed.

Find a relaxing activity such as the ones previously listed until you feel sleepy and return to bed. Don’t try to “make yourself fall asleep”. That can make you anxious and actually keep you awake.

How do I go back to sleep if I wake up?

I often wake up at night. The bathroom, the dog, my mind starts racing, whatever. Don’t turn the lights on, don’t check your phone and don’t start looking at your clock.

The lights will just tell your brain it’s time to get up and watching the clock will just make you anxious to go back to sleep.

If you can’t go back to sleep quickly get out of bed and again use one of the methods to relax and calm yourself until you feel sleepy.

I will often move to my recliner in another room and listen to the sound of my old grandfather clock tic tic ticking away in a slow measured rhythm. I focus on it and it gives me a sense of comfort and place to be.

What are the symptoms of sleep deprivation / sleep deficiency?

Sleep deprivation and sleep deficiency are two different things. You may be sleep deficient and not be sleep deprived.

When you are sleep deficient you may not go through all the stages of sleep you need or have interrupted sleep, or maybe you sleep at the wrong time of day.

Now we get to sleep deprivation. As part of being sleep deficient you may be sleep deprived. This is when you don’t get enough sleep altogether.

If you are sleep deprived you may experience:

daytime sleepiness or drowsiness
less motivation and physical strength and energy
lack of interest in activities you normally enjoy
irritability – you may have harder time getting along with others
find it hard to focus and concentrate on tasks
difficulty remembering things
reduced immunity, you may get sick more often and stay sick longer

Is it harder to sleep when you get older?

Yes, for many of us, getting a good night’s sleep becomes more difficult as we get older.

One common misconception is that we need less sleep as we age. But older adults generally still need about 7 to 9 hours of sleep each night, just as younger adults do.

The problem is that our sleeping patterns tend to change as we get older. We may have more trouble falling asleep, wake up more frequently during the night, or find ourselves waking earlier in the morning than we would like.

Our sleep may also become lighter, making it easier for noises or other disturbances to wake us up. We often spend less time in deep sleep, which can make getting a restful night’s sleep more challenging.

And, if you’re like me, you may find that health problems become another obstacle to getting enough sleep. Chronic pain, discomfort, medications, or having to get up more frequently to use the bathroom can all interfere with a good night’s rest.

So, while getting older doesn’t necessarily mean we need less sleep, it can certainly make getting the sleep we need more difficult.

Are naps good for you?

Yes. Taking a nap can help you feel refreshed, improve alertness, and give you more energy to get through the rest of your day.

For most people who follow a regular daytime schedule, shorter naps are better. A nap of about 10 to 20 minutes can improve alertness without leaving you feeling groggy afterward.

Longer naps allow your body to enter deeper stages of sleep. If you wake during deep sleep, you may experience sleep inertia, that foggy, disoriented feeling you sometimes have when you first wake up. It can take a while to feel fully alert again.

The time of day also matters. Napping earlier in the afternoon is generally preferable because long or late-day naps can reduce your natural sleep drive and make it harder to fall asleep at bedtime.

While naps can be beneficial, they aren’t a substitute for getting enough quality sleep at night.

Can you catch up on sleep?

When you regularly get less sleep than your body needs, you accumulate what is known as sleep debt. This is the difference between the amount of sleep you need and the amount you actually get.

Getting extra sleep can help you recover from some of the effects of sleep deprivation, such as daytime sleepiness, fatigue, and difficulty concentrating.

However, recovering from lost sleep isn’t always as simple as sleeping longer on the weekend. After several nights of insufficient sleep, your body may need multiple nights of adequate rest to recover. Even then, some effects of chronic sleep deprivation may persist.

The best approach is to maintain a consistent sleep schedule that allows you to get enough quality sleep each night. If you’ve fallen behind, try going to bed a little earlier and allowing yourself additional time to rest rather than attempting to recover all your lost sleep at once.

Remember, regularly getting enough sleep is much better for your health than repeatedly trying to catch up.

Do dreams affect sleep?

Dreams are a normal part of sleep. They occur during both REM (rapid eye movement) and non-REM sleep, although our most vivid dreams usually occur during REM sleep.

Scientists still don’t fully understand why we dream. Some research suggests dreaming may play a role in processing emotions and experiences, while sleep itself is important for learning and memory.

Most dreams don’t appear to interfere with sleep quality. However, frequent nightmares can disrupt sleep, cause awakenings, and leave you feeling less rested the next day.

Occasional nightmares are common, but if they happen frequently or interfere with your sleep and daily life, it’s worth discussing them with your doctor.

Do medications or medical conditions affect sleep?

What medications affect sleep?

Certain prescription and over-the-counter medications can affect how easily you fall asleep, how long you stay asleep, or how rested you feel the next day.

Medications that may interfere with sleep include:

Some blood pressure and heart medications – Certain medications may affect sleep patterns or contribute to fatigue.
Antidepressants – Depending on the medication, some can cause insomnia while others may cause drowsiness.
Corticosteroids – Medications such as prednisone can sometimes make it harder to fall asleep.
Decongestants – Some cold and allergy medications contain stimulants that can interfere with sleep.
Antihistamines – Certain types cause drowsiness, but they may also leave you feeling groggy the following day.
Other medications – Some treatments for neurological conditions and other chronic illnesses may also affect sleep.

The effects vary depending on the medication, dosage, timing, and individual response.

If you suspect a medication is affecting your sleep, talk with your doctor or pharmacist. Never stop or change a prescribed medication without medical guidance.

What medical conditions cause sleep problems?

Many medical conditions can interfere with your ability to fall asleep, stay asleep, or get the restful sleep your body needs.

Some examples include:

Chronic pain and musculoskeletal conditions – Arthritis, back pain, and other conditions can make it difficult to get comfortable or stay asleep.
Respiratory conditions – Asthma, COPD, and other breathing problems may cause nighttime symptoms that interrupt sleep.
Digestive conditions – Acid reflux or GERD can cause discomfort and awakenings, especially when lying down.
Heart disease and diabetes – Symptoms or complications of these conditions can interfere with sleep.
Neurological conditions – Parkinson’s disease, Alzheimer’s disease, and other neurological disorders may disrupt normal sleep patterns.
Mental health conditions – Anxiety and depression can contribute to difficulty falling asleep or staying asleep.
Other conditions – Thyroid disorders, kidney disease, and tinnitus (ringing, buzzing, or other sounds in the ears) can also affect sleep.

Hormonal changes during pregnancy and menopause may also contribute to sleep disturbances.

Sometimes sleep problems are caused by a combination of medical conditions, medications, and lifestyle factors.

If you regularly struggle with sleep, discussing your symptoms and medical history with your healthcare provider can help identify possible causes.

Sleep disorders

Why do I sleep but not feel rested?

Getting enough hours of sleep doesn’t always mean you’re getting the quality sleep your body needs.

While you sleep, your body cycles through different stages, including deep sleep and REM sleep. These stages perform important functions that help restore your body and support memory, learning, and emotional health.

If your sleep is frequently interrupted, you may wake up feeling tired even after spending seven to nine hours in bed.

Poor sleep quality can result from stress, an uncomfortable sleeping environment, certain medications, medical conditions, or sleep disorders such as sleep apnea.

What are some common types of sleep disorders?

There are many different sleep disorders that can affect your ability to fall asleep, stay asleep, or get the quality sleep your body needs.

Five well-known sleep disorders include:

Insomnia – Difficulty falling asleep, staying asleep, or getting good-quality sleep despite having enough opportunity to rest.
Sleep apnea – A condition in which breathing repeatedly stops and starts during sleep, potentially disrupting sleep and reducing oxygen levels.
Restless legs syndrome (RLS) – An uncomfortable urge to move your legs, especially while resting or trying to sleep.
Narcolepsy – A neurological disorder that causes excessive daytime sleepiness and, in some cases, sudden episodes of sleep.
REM sleep behavior disorder – A condition in which people physically act out their dreams, sometimes by talking, shouting, kicking, or moving their arms.

Other sleep disorders include circadian rhythm sleep-wake disorders, sleepwalking, and nightmare disorder.

Anxiety and depression are also important factors to consider. In some people, they may contribute to insomnia or make it worse. At the same time, ongoing insomnia can negatively affect mood and may be associated with anxiety or depression.

If you regularly have trouble sleeping or experience unusual symptoms during sleep, talk with your healthcare provider to determine whether an underlying sleep disorder may be responsible.

How do I know if I have a sleep disorder?

A lack of sleep doesn’t necessarily mean you have a sleep disorder. Stress, anxiety, irregular schedules, medical conditions, and certain medications can all interfere with sleep.

However, if sleep problems happen regularly, it may be worth looking more closely at your symptoms.

Ask yourself these questions:

Do I regularly have trouble falling asleep at night?
Do I wake up frequently or have difficulty staying asleep?
Do I have trouble maintaining a regular sleep schedule?
Do I wake up feeling refreshed and rested?
Do I snore loudly, wake up gasping for air, or has someone noticed pauses in my breathing?
Do I experience uncomfortable sensations in my legs or an urge to move them while resting?
Do I feel excessively sleepy or struggle to stay awake during the day?
Do I have difficulty concentrating, remembering things, or completing everyday tasks?

Experiencing some of these symptoms doesn’t necessarily mean you have a sleep disorder. However, persistent symptoms deserve attention.

Your healthcare provider can review your symptoms, medical history, and sleep habits to determine whether further evaluation or a sleep study may be necessary.

Sleep aids

What is the difference between sleeping pills and natural supplements?

Sleeping pills and natural sleep supplements are both used to help people who have trouble sleeping, but they work in different ways.

Sleeping pills are medications available by prescription or over the counter. Some help you fall asleep faster, while others help you stay asleep longer. Many prescription sleeping pills are designed to work relatively quickly, often producing an effect the same night you take them. However, they can cause side effects such as daytime drowsiness, dizziness, or difficulty concentrating.

Natural sleep supplements include products such as melatonin, magnesium, valerian root, and chamomile. Some help regulate the body’s natural sleep processes, while others are traditionally used for their calming effects.

Unlike many prescription sleeping pills, the effects of natural supplements can be less predictable. Some, such as melatonin, may have an effect the same night, while others may require regular use over a period of time before any improvement becomes noticeable. However, not all supplements need to build up in your body, and scientific evidence for their effectiveness varies.

Just because a supplement is natural doesn’t necessarily mean it’s safer. Both sleeping medications and supplements can have side effects or interact with other medications.

If you have ongoing sleep problems, talk with your healthcare provider before relying on either approach.

Is melatonin a sleeping pill?

Melatonin is not a conventional sleeping pill. It is a hormone your body naturally produces to help regulate your sleep-wake cycle.

As daylight fades and it becomes dark, your brain normally produces more melatonin, signaling that it’s time to prepare for sleep.

Melatonin is also available as an over-the-counter supplement. Unlike traditional sleeping pills that have a more direct sedating effect, melatonin primarily helps regulate when you feel sleepy.

In some cases, doctors may recommend melatonin to help treat circadian rhythm sleep disorders, such as delayed sleep-wake phase disorder. These conditions affect the timing of your body’s natural sleep-wake cycle. Taking melatonin at the appropriate time may help bring that cycle into alignment with your desired sleep schedule.

Melatonin supplements may also be useful for jet lag. However, research has not consistently shown that melatonin is effective for treating chronic insomnia.

Like other supplements, melatonin can cause side effects and interact with certain medications. Talk with your healthcare provider before using it regularly.

What are some common natural sleep aids?

Natural sleep aids have been used for many years to help people relax and sleep better. Some are available as supplements, while others can be enjoyed as teas or used in aromatherapy.

Some commonly used natural sleep aids include:

Melatonin – A hormone that helps regulate your body’s natural sleep-wake cycle.
Valerian root – An herb traditionally used for its calming effects
Chamomile – Often consumed as tea before bedtime for relaxation
Lavender – Commonly used in aromatherapy for relaxation. Some studies suggest it may improve sleep quality
Passionflower – An herb traditionally used to promote relaxation and sleep

While many people report that these natural remedies help them relax and sleep better, scientific evidence supporting their effectiveness varies. Some have shown promising results in studies, while others have limited evidence or need further research to determine how well they work.

As with any supplement, natural doesn’t always mean safe. Some may cause side effects or interact with medications, so it’s best to consult your healthcare provider before using them.

Sleep and nutrition

Can what you eat affect sleep?

Yes. What you eat and when you eat can affect your ability to fall asleep and how well you sleep throughout the night.

Caffeine is one obvious example. Drinking coffee, tea, or other caffeinated beverages too close to bedtime can make it harder to fall asleep.

Research also suggests that diets high in added sugars and saturated fats and low in fiber may be associated with poorer sleep quality and more nighttime awakenings.

Eating large meals close to bedtime can also interfere with sleep, particularly if you experience heartburn or acid reflux. Spicy or fatty foods may trigger symptoms for some people, making it harder to rest comfortably.

A balanced diet and regular eating habits may help support better sleep, although individual responses to foods can vary.

Are vitamins and minerals important for sleep?

Yes. Vitamins and minerals are essential for many of your body’s functions, including those involved in regulating sleep.

Certain nutrients, including magnesium, calcium, and vitamin D, play roles in nervous system function, muscle activity, and other processes that may influence sleep quality.

Research has found associations between some nutrient deficiencies and sleep problems. However, taking additional vitamins or mineral supplements does not necessarily improve sleep unless your body needs them.

A balanced diet that provides adequate vitamins and minerals is a good starting point for supporting healthy sleep.

What foods help you sleep?

Certain foods contain nutrients that play important roles in regulating your body’s natural sleep cycle. These include tryptophan, magnesium, and melatonin.

Foods containing tryptophan include turkey, chicken, milk, cheese, eggs, tuna, and oats. Your body uses tryptophan to produce serotonin and melatonin, which are involved in regulating sleep.

Foods rich in magnesium include leafy greens such as spinach, almonds, peanuts, and other nuts. Magnesium supports normal muscle and nervous system functions involved in relaxation.

Foods containing melatonin include milk, tart cherries, and certain nuts such as pistachios. Tart cherry juice has also attracted interest from researchers studying its possible effects on sleep.

Although some studies suggest that certain foods may help improve sleep quality, the evidence is still limited, and more research is needed. Eating these foods does not guarantee better sleep, but including a variety of nutritious foods in your diet can help support overall health and healthy sleep patterns.

What foods keep you awake?

Certain foods and beverages can interfere with your ability to fall asleep or stay asleep throughout the night.

Caffeine is one of the most common culprits. Coffee, tea, energy drinks, chocolate, and some soft drinks contain caffeine, which can keep you alert for hours after consuming it.

Spicy or fatty foods may cause heartburn or acid reflux, especially when eaten close to bedtime. Lying down shortly after eating can make these symptoms worse and interfere with sleep.

Large meals late at night can also cause discomfort and make it harder to fall asleep.

Alcohol may make you feel sleepy initially, but it can disrupt your sleep later in the night, causing more frequent awakenings and reducing sleep quality.

Everyone responds differently to foods and beverages. Paying attention to what you consume and how it affects your sleep can help you identify what works best for you.

When to Talk to Your Doctor About Sleep Problems

Everyone has trouble sleeping occasionally. Stress, changes in routine, illness, or other everyday circumstances can sometimes interfere with a good night’s sleep.

However, if you regularly have trouble falling asleep, staying asleep, or waking up feeling rested, it may be time to talk with your doctor.

Other warning signs include excessive daytime sleepiness, loud snoring accompanied by pauses in breathing, waking up gasping for air, or difficulty concentrating because you’re tired.

Sleep problems can sometimes be related to medications, medical conditions, or an underlying sleep disorder. Identifying the cause is an important step toward finding an effective treatment.

You don’t have to wait until poor sleep seriously affects your daily life to ask for help.

How to Talk to Your Doctor About Sleep Problems

If you’re having trouble sleeping, your doctor can help identify possible causes and recommend appropriate treatment.

Before your appointment, consider keeping a sleep diary for a week or two. Record when you go to bed, how long it takes to fall asleep, how often you wake during the night, and when you get up in the morning.

Be prepared to discuss:

Your sleep patterns – Do you have trouble falling asleep, staying asleep, or waking up too early?
How you feel during the day – Are you tired, irritable, having difficulty concentrating, or struggling to stay awake?
Your daily habits – How much caffeine or alcohol do you consume? Do you use tobacco or nicotine products?
Medications and supplements – Include prescription medications, over-the-counter products, and natural sleep aids.
Your physical and emotional health – Mention any pain, medical conditions, stress, or anxiety that may be affecting your sleep.

The more information you can provide, the easier it may be for your doctor to understand what’s happening and determine whether further evaluation is needed.

Don’t hesitate to ask questions about possible causes, treatment options, and what you can do to improve your sleep.