Insomnia risks heart issues; improve sleep hygiene recommended

Insomnia and poor sleep can increase the risk of heart problems, such as high blood pressure and inflammation. Dr. Julio Fernandez-Mendoza, a sleep expert from Penn State, believes that improving sleep habits can help. Around 10% of Americans suffer from chronic insomnia, while many others experience poor sleep. Dr. Fernandez-Mendoza explains that adults generally need seven to eight hours of sleep per night. However, older adults may only need six to seven hours. Teenagers require more sleep, usually at least nine hours. Research shows that insomnia can lead to heightened stress and hormonal imbalances, which can contribute to heart disease. Dr. Fernandez-Mendoza suggests several good sleep practices, including reducing caffeine and alcohol, regular exercise, and not eating too late. For those with persistent sleep issues, he offers six tips to improve sleep. First, wake up at the same time every day. Second, use the bed only for sleep and intimacy. Third, if unable to sleep, leave the bed and engage in a relaxing activity before returning. Fourth, maintain daily activities despite poor sleep, and avoid napping during the day. Fifth, go to bed only when truly sleepy. Lastly, gradually increase sleep duration by 15 minutes each week. Teenagers may struggle with sleep due to biological changes during puberty, which shift their internal clocks. Dr. Fernandez-Mendoza advises parents to help their teens wind down before bed and adjust wake-up times gradually. For those with serious sleep issues, seeking a specialist is important. Treatments can include behavioral therapies, rather than just medications. Cognitive behavioral therapy is recommended, and light therapy might also help improve sleep patterns.