Chronic insomnia linked to heart issues, recommends sleep changes

About 10% of Americans suffer from chronic insomnia, which can lead to various health problems, including heart disease. Dr. Julio Fernandez-Mendoza, a professor at Penn State, highlights the importance of good sleep for physical and mental health. Adults generally need seven to eight hours of sleep each night for optimal health. However, older adults may only require six to seven hours. Young people, especially teenagers, need at least nine hours. Inadequate sleep can increase risks for high blood pressure and other health issues. To improve sleep, Dr. Fernandez-Mendoza suggests several lifestyle changes. People should limit caffeine and alcohol, avoid smoking, and maintain a regular exercise routine. He also recommends specific sleep habits, such as getting up at the same time every day and using the bed only for sleep. For those who struggle with sleep, he advises not to lie awake in bed. Instead, get up and engage in another activity until feeling sleepy. Avoid naps and sleeping in after a poor night's sleep, and gradually increase sleep duration by 15 minutes each week. Adolescents may face unique challenges with sleep due to changes in their internal clocks. School start times often conflict with their natural sleep patterns. Parents can help by setting regular wind-down routines and adjusting wake-up times gradually. If sleep problems persist, Dr. Fernandez-Mendoza encourages seeking help from a sleep clinician. Treatments like cognitive behavioral therapy can be effective without the use of medications.