Sleep is vital to good health. Getting sufficient sleep improves learning, problem-solving and creativity. It lowers the risk of cardiovascular disease, stroke, diabetes and high blood pressure. During sleep, the brain flushes out brain plaques that may contribute to developing dementia. Sam A. Kashani, MD, a UCLA Health sleep medicine specialist in Santa Monica, discusses ways to promote a good night’s sleep and how to know when someone might be suffering from a sleep disorder.
What can people do to help themselves fall and stay asleep?
“First, ensure the sleep environment is as sleep-promoting as possible,” Dr. Kashani says. “The room should be cool, dark and quiet.” While there is no ideal temperature, 65-to-70 degrees works for most people. Dr. Kashani recommends having a consistent sleep and wake time rather than one that differs substantially between weekdays and weekends.
Meditative practices or movement techniques such as tai chi, yoga, mindfulness and meditation can also help. “A UCLA study showed that tai chi was just as effective for insomnia as cognitive behavioral therapy for insomnia, the most effective insomnia treatment for adults,” Dr. Kashani says. Meditative practices can be part of a consistent bedtime routine, which also promotes sleep.
Dr. Kashani recommends avoiding stimulating activities or substances that can interfere with nighttime sleep. Engage in strenuous activity earlier in the day or evening, but not too close to bedtime. Stop screen time at least one hour before bed, as blue light can delay the onset of sleep. While some people tolerate them well, caffeine, spicy foods and sugary foods and drinks interfere with sleep for many others.
As for the duration of sleep, “The best amount of sleep is the sleep an individual requires, which may be six hours for some and nine for others,” says Dr. Kashani. “Our body and brain dictate their sleep requirements, and it’s important for us to listen.”
What sleep issues indicate it’s time to see a doctor?
“If sleep is disrupted at nighttime, if there are prolonged struggles to fall asleep or any difficulties staying asleep, that may indicate a sleep disorder,” Dr. Kashani says. Daytime fatigue, sleepiness and brain fog, or waking with a “sleep drunkenness feeling,” may also signal a problem. Other possible indicators of sleep disorders, which Dr. Kashani says are extremely underdiagnosed, include waking with headaches or dry mouth. A bed partner may notice additional signs, such as snoring, restlessness, excessive movements and sleepwalking.
Are naps okay?
“A person should ask themselves why they need to nap. If it happens occasionally, for example, after a late night, it’s fine,” Dr. Kashani says. “But depending on the duration and timing, naps can impact nighttime sleep by reducing the nocturnal sleep drive, creating a vicious cycle of sleeping less at night and catching up during the day. Sometimes, however, a strong desire for naps may indicate a serious disease like narcolepsy, which is characterized by people who may sleep nine or ten hours at nighttime and still feel sleepy during the daytime.”
What about supplements and sleep medications?
Dr. Kashani says it’s fine for people who normally sleep well to occasionally use supplements or prescription medications if they don’t cause any side effects. Individuals with questions or concerns about their sleep should consult their primary care physician, who can refer them to a sleep specialist as needed.
