Getting a Good Night’s Rest: Tips From a Sleep Health Expert

Getting a good night's rest is important for your health! Sleep specialist Pallavi Reddy, MD, shares tips for establishing healthy sleep habits in this 2 Your Well-Being discussion with WFMY News 2.

How many hours of sleep should adults get? 

"That's the million dollar question! Research has actually shown that sleeping less than six hours and more than nine hours per night is linked to heart disease, stroke and a variety of other medical conditions. So the sweet spot is seven to eight hours of sleep per night."

What is a good sleep routine for adults?

"I recommend winding down 1-2 hours prior to bedtime. Definitely avoid caffeine several hours prior to bed, like 6-8 hours if possible. And the most important is limiting electronic use 1-2 hours before bed. That blue light that comes from your laptop, TVs, and your cell phone can emit signals that can suppress the melatonin that we all naturally produce in our brain that makes us sleepy. So that's that's very important in this day and age where everyone's using their electronics in bed. It's something that I talked to all my patients about."

"And lastly, listening to your body when you're sleepy. So, when you get home and you you feel like you have a second wind after the kids are asleep and you want to watch your favorite show on Netflix, avoid that urge and listen to your body and invest in your health and just go to sleep."

What can help me fall asleep?

"Having a relaxing activity, whether that's listening to soft music, meditating, or reading a book. But the key is to not do those activities in your bed, though. So finding a quiet place in your house, whether that's your living room or your bedroom, like a cozy chair and dimming the lights. We also say that dimming the lights after 6 p.m. can kind of help set the tone and the mood for sleep."

How many hours of sleep should school-aged children get?

"In this age group, high quality sleep is essential because it helps with problem solving, language development and attention. So 3-5 year olds need 10 hours of sleep per night. And this can include an optional nap. And kids age 5 years and up should be striving to get 9-10 hours per night."

What are the do's and don'ts of helping babies sleep?

"There's a lot going on in a baby's brain and body in the first 18 months... An infant needs 14 to 17 hours of sleep in a 24 hour period, including two to three naps. Consistency is key. Babies start to recognize a routine. Like you said, as a new mom myself, I use the Eat, Play, Sleep schedule for my baby. First I feed the baby, keep her awake, and then I play with her until she gets drowsy, and then put her down to sleep. I repeat this schedule throughout the day." 

Learn more in the full video interview above.