Sleep: Mind Your Q's and Zzz's
Updated: Oct 1, 2023
How much sleep do you get on an average night? Are you one of God’s favorites, and you're out for the night as soon as your head hits the pillow? Or are you on team Stare at the Ceiling, trying to simultaneously strong-arm and gently lull yourself to sleep with your fan blowing, blackout curtains, ear plugs, eye mask, melatonin gummies, ambient temperature set to 65 degrees, and the scent of fresh lavender spritzed on your pillow?
For those of you who have no trouble sleeping and wake up feeling great, two things:
That’s great for you. You are a Chosen One. Special. Amazing.
Now just ensure you are not the reason for your bedmate’s insomnia. Are you snoring like a freaking grizzly bear while your poor partner is on max volume with their white noise machine, ear holes packed, silently plotting your demise? If you snore or don’t know if you snore, read on. If you know that you lay still and get seven full hours of uninterrupted sleep, we are so proud of you…now get the hell out of here.
For the rest of us, sleep might be a bit more elusive. Insomnia can feel like an awkward high-school crush where the more you desire, and chase, and yearn, and pamper, the more distant, stand-offish and unattainable sleep becomes. But not to worry, you’re about to get your braces off and get a new haircut – then sleep will have no choice but to notice you sitting among the cool kids.
First, let’s talk about how much sleep we actually need. In my clinical practice, I ask my patients about the two Q’s of sleep: Quantity and Quality. Sleep research has shown that the quantity of sleep required varies and depends upon age. In general, for most adults, 7 hours is the standard recommendation. The second Q, quality, is a bit more tricky. One aspect of good quality sleep is no more than 20 minutes of wakefulness in bed. If you are laying in bed for over 20 minutes trying to fall asleep, we’ll talk about strategies to help in a minute. The second aspect of good quality sleep may not be as easy to recognize – especially if you sleep alone. Snoring and sleep apnea are two more significant and common sleep disruptors that negatively affect sleep quality.
Here is a brief quiz to help analyze your sleep quality:
If you answered “YES” to one or more of these questions, you might have a sleep disorder. I suggest completing a full sleep questionnaire (available for free on my RESOURCES page) and bringing it to your primary care provider. The comprehensive questionnaire is a great tool to help you and your doctor clarify your sleep issue and find a solution.
The two Q’s of sleep - adequate quantity and good quality are necessary to allow our bodies to rejuvenate, restore, and remain in balance. If your sleep Qs are lacking, your risk for chronic disease goes up – problems like high blood pressure, diabetes, overweight, obesity, hormonal imbalances, and heart disease are just some of the conditions linked to inadequate sleep.
Treating sleep issues can be a real challenge, especially for those who have struggled with insomnia or fragmented sleep for a long time. The foundational and primary recommendation for treating sleep issues is good sleep hygiene (see below). Other, more specialized treatments and recommendations should be tailored to the specific sleep issue – so if the sleep basics I’ve outlined below don’t cut Zzz mustard ( …sorry, that was terrible), complete the sleep questionnaire on the resources page and talk to your doctor.
Maintaining good sleep hygiene is the most impactful thing you can do to get a better night’s sleep. I don’t think I’m overstepping when I say that most of the sleep issues I see in my clinic are related to screen time – midnight zombie scrolling does not lend itself to a good night’s sleep. So turn off your phone, commit to your sleep Q’s, and ask for help if needed. Your health depends on it!
✌🏻🤍🙂,
Such great advice delivered with humor! Thanks Doc!
Really great advice here, especially the reminder about putting that phone down before we attempt to fall asleep. #goals Thank you, Dr. Warren!
Thank you for the sleeping tips! As a mom, sleep is my most important and precious time of my day! When I get enough of it, I am much more patient and calm with my child and others around me.
Great, well written blog! You are funnier than heck? Hugs 😍