Frequently Asked Questions

1. How much sleep does a person need?

The amount of sleep required varies by individual and by factors including age. Children and adolescents, for example, typically need more sleep than young and middle-aged adults. The average adult needs anywhere from 7 to 8 hours of sleep per night.

However, experts say that if you feel drowsy during the day, even during boring activities, you haven't had enough sleep.

2. How do I know if I am getting enough sleep?

The best way to know if you are getting enough sleep is to see whether or not you feel sleepy during the day. If you find yourself falling asleep during the day, you probably need to sleep more at night.

3. What are the pros and cons of napping?

The benefits of a nap depend on the time of day and the amount of sleep one has had recently. Most naps enhance subsequent alertness and reduce sleepiness. Evidence also suggests that naps can help offset the effects of frequent nighttime awakenings in older people. Naps can be refreshing for most people, and they can be beneficial in the long run if they don't interfere with nighttime sleep. However, naps are not very efficient ways to sleep because you're often just getting into the deeper stage of sleep when your nap time is up. Another potential problem is that overly long naps or naps that occur too close to bedtime can disrupt nighttime sleep.

4. How does stress affect my sleep?

Generally, if you have sleep problems, your stress response is being activated by feelings of fear or anxiousness. For example, you or a loved one may be having a health problem, there are difficulties at work, you may be having a relationship problem with family or friends, or you may be having financial difficulties. Your brain senses these anxious feelings that you take to bed with you, it activates the stress response and causes adrenaline to be released into your system, which prevents your natural sleep cycle from working effectively. The stress response and the sleep response are opposite reactions in the body.

5. How do caffeine and nicotine affect sleep quality?

Lifestyle habits are important factors affecting sleep quality, and the use of caffeine and nicotine are two major culprits that disrupt sleep. They act as stimulants increasing production of hormones to raise blood pressure, speed up the heart rate and stimulate brain-activity. Caffeine comes in many popular forms: coffee, tea, soft drinks, chocolates and in many medications. Nicotine has a similar affect on the body as caffeine. Smokers have difficulty falling asleep, and also staying asleep. They tend to wake up at night craving a smoke, so their sleep is often fragmented. Insomnia ranks near the top of smokers' complaints.

6. How does alcohol affect sleep?

Alcohol is a depressant. While it may relax you and help you fall asleep, it also disrupts the normal sleep cycle. Alcohol reduces the time spent in REM sleep and the metabolism that clears it from your body when you are sleeping causes a withdrawal syndrome. This withdrawal causes awakenings and is often associated with nightmares and sweats.