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Sleep: Answers from Sleep Expert Dr. Susheel Patil
Poor or inadequate sleep has been linked with a number of chronic diseases and conditions, such as diabetes, heart disease, obesity and depression.
Q: I have a hard time going to sleep during the week, but I sleep a lot during the weekend. What can I do to get a more restful sleep throughout the week?
A: Everyone should get 7 to 8 hours of sleep per night to feel rested; otherwise you will feel tired throughout the week. Often, people will try to catch up on sleep over the weekend to repay the "sleep debt" we accumulate over the week. While this can help, one weekend of increased sleep is not enough to repay [it].
One of the keys to good sleep is establishing a routine—make sure you have a wind down schedule before going to bed. There are many potential treatment options for sleep issues, so ask your doctor and if needed, ask for a referral to see a sleep medicine physician.
Q: What is the best way to get back into an acceptable sleep pattern?
A: Here are some of the recommendations I have for getting into a better sleep routine:
- Consider exercising 3 to 4 hours before bedtime
- Have a wind down routine of 30 to 60 minutes before you go to bed
- Go to bed at a regular time each night
- Wake up at a regular time every morning
- Avoid naps during the day
- Avoid alcohol and caffeine after 12 pm
Q: I get at least 7 to 8 hours of sleep each night, but I wake up exhausted and have overwhelming daytime sleepiness. Is it possible to be getting enough sleep but never reaching REM sleep?
A: If you are getting 7 to 8 hours of sleep and still feel sleepy, you should discuss this with your physician or consider seeing a sleep physician. Although the sleep medicine community recommends 7 to 8 hours of sleep per night, some individuals may need more on a regular basis to wake up feeling rested.
There are other sleep disorders that can cause sleepiness despite 7 to 8 hours of sleep, including sleep apnea, narcolepsy and a delayed sleep phase. A good medical history and a sleep test may be needed to help further.
Q: I often wake up throughout the night and have trouble falling back asleep. Is there a simple explanation for this?
A: Interruptions during the night are a common problem reported by many patients with sleep problems. Sometimes a sleep study can help identify the cause of the problem.
More Sleep Answers from Other Experts
Obstructive Sleep Apnea Diagnosis and Treatment
Johns Hopkins sleep experts Rachel Salas and Virginia Runko explain obstructive sleep apnea, its seriousness, who is at risk, and available treatments.
Common Sleep Problems Among Women
Johns Hopkins sleep specialist Charlene Gamaldo discusses common sleep problems among women, including restless legs syndrome, insomnia and sleep apnea.
How a Johns Hopkins Expert Gets a Good Night’s Sleep
Learn how Dr. David Neubauer, the director of the Johns Hopkins Sleep Disorders Center, gets a good night’s sleep from this article in Johns Hopkins Health.
More about Sleep Problems
Learn more about common sleep problems in the Johns Hopkins Health Library.