How Many Hours of Sleep do We Actually Need to Succeed?

Sleep is a vital part of our daily lives, and it plays an essential role in our overall well-being. Multiple studies reviewed by sleep experts have found that getting around 7 hours of sleep is ideal for maintaining a good mood and overall functioning throughout the day. The following statement was published in Sleep Health. Further supporting this is continued research efforts, as a recent study found that 7 hours was associated with greater cognitive performance among middle aged adults and that getting between 6 to 8 hours of sleep was associated with an increase in neurologic functioning as seen on imaging. This recent study was published in Communications Biology. This is just the latest in a growing body of research that underscores the importance of getting enough sleep.

Researchers note that getting too little or too much sleep can disrupt our natural circadian rhythms and lead to a range of negative health outcomes, including obesity, diabetes, and cardiovascular disease.

Although getting at least 7 hours of sleep is important, everyone's sleep needs are unique, and some individuals may require more or less sleep than others to feel rested and alert. So even if you’re personal best is 6 hours, and you feel rested and alert, you may be getting the same optimization you would among those studied who get 7 hours of sleep. The important differentiation is if you are struggling with sleep.

In the case you are having sleep difficulty, there are several steps you can take to improve your sleep habits. Here are a few tips:

1. Stick to a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends.

2. Create a relaxing bedtime routine: Take a warm bath, read a book, or do some gentle stretching before bed to help signal to your body that it's time to sleep.

3. Make sure your sleep environment is comfortable: Use comfortable bedding, keep the room at a cool temperature, and reduce noise and light as much as possible.

4. Limit caffeine and alcohol intake: Avoid consuming caffeine and alcohol in the hours leading up to bedtime, as both can interfere with sleep.

5. Get regular exercise: Regular exercise can help improve sleep quality and duration, but avoid exercising too close to bedtime, as it can make it harder to fall asleep.

The latest research suggests that getting around 7 hours of sleep per night is ideal for maintaining good mood and overall functioning. However, everyone's sleep needs are unique, so it's essential to pay attention to your body and adjust your sleep habits as needed. If you are struggling with sleep, try incorporating some of the tips outlined above, and consider speaking with a psychiatrist, psychiatric nurse practitioner, or psychologist if the issue persists.

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for panic disorder, depression, and insomnia. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with insomnia, panic disorder, depression, and mood disorder. Book a complimentary consultation today here.

Day Light Savings Time and Its Effects on Depression and Anxiety: Simple Strategies to Reduce Its Effects!

Daylight Saving Time (DST) is when we change our clocks by one hour twice a year. It happens in the spring when we move our clocks forward one hour and in the fall when we move them back one hour. It is intended to help save energy and make better use of daylight hours. However, DST can have an impact on our mood and health. When we change our clocks, our internal clock or circadian rhythm can get disrupted. Our circadian rhythm is what helps regulate our sleep, mood, and energy levels. When our internal clock is disrupted, it can lead to feelings of tiredness and irritation. Some studies have also found that DST can lead to an increase in depression and anxiety. In addition, there can be an increase in workplace accidents due to a decline in cognitive function and alertness. In fact, the American Academy of Sleep Medicine has come out with a statement to End Daylight Savings Time. However rest assured there are changes you can make in order to reduce the associated concerns. In this blog we will explore ways to reduce the effects of Day Light Savings Time.

Practical Tips to Mitigate the Effects of Daylight Savings Time

There are several things we can do to help mitigate the negative effects of Daylight Savings Time:

1. Gradual Adjustment

It is recommended that we gradually adjust our sleep and wake times leading up to the time change. This can be done by moving our sleep and wake times forward or backward by 15-30 minutes each day, depending on whether the time is moving forward or backward.

2. Light Exposure

Light exposure can help regulate our circadian rhythm. During the spring, Daylight Savings Time transition, exposure to bright light in the morning can help reset our internal clock and promote alertness. In the fall DST transition, exposure to light in the evening can help promote relaxation and encourage the body to wind down for sleep.

3. Exercise

Regular exercise can help improve mood, reduce stress, and promote healthy sleep. Exercise can help regulate our internal clock and promote healthy sleep patterns. However, it is important to avoid intense exercise close to bedtime as it can interfere with sleep.

4. Healthy Sleep Habits

Establishing healthy sleep habits is important for mitigating the effects of Daylight Savings Time. This includes establishing a regular sleep schedule, avoiding caffeine and alcohol close to bedtime, and creating a relaxing sleep environment.

5. Avoid Technology before Bed

Electronic devices such as smartphones, tablets, and computers emit blue light which can interfere with our production of melatonin, a hormone that regulates sleep. To promote healthy sleep, it is recommended to avoid technology for at least an hour before bedtime.

Daylight Savings Time can have an impact on our mood and health, but there are practical things we can do to help mitigate the negative effects. Gradual adjustment, light exposure, exercise, healthy sleep habits, and avoiding technology before bed can all help promote healthy sleep, improve mood, and reduce the negative effects of Daylight Savings Time. By taking these steps, we can make the transition to Daylight Savings Time easier and maintain our health and well-being.

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for anxiety and insomnia. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with depression, anxiety, and sleep disturbances. Book a complimentary consultation today here.