How many hours of sleep do adults need?

Why can’t I sleep? When is sleep coming? “Help!” Are these in your mind when you are tossing on the bed? According to the sleepfoundation.org, insomnia, one of the sleep disturbances is considered a symptom of anxiety disorders. Anxiety can trigger worries and worries disrupts sleep. Lack of sleep exacerbates anxiety that may lead to insomnia.

Sleep anxieties do not age prejudice. Children may be susceptible like the adults and elderly. Helplessness, relationship issues with friends, family, co-workers, due dates at work and lagging behind in school, etc. may cause stress and worries. These will inevitably keep the school-going children, teenagers and adults awake at night.

In alternative medicine and TCM, Semen Ziziphi Spinosae (a.k.a Jujube seed) has been used to aid with insomnia and anxiety disorders. Jujube fruit is Chinese date native in China and cultivated for more than 4000 years thriving in hot and dry climate. In a Pharmacological studies on the sedative-hypnotic effect of Semen Ziziphi spinosae (Suanzaoren) and Radix et Rhizoma Salviae miltiorrhizae (Danshen) extracts and the synergistic effect of their combinations, it is found that the combination of Suanzaoren and Danshen are able to reduce sleep latency (reducing the time to fall asleep) and increase sleeping time. The results from the study of Suanzaoren, Danshen and the combination yields sedative-hypnotic activity, which supports their popularity for help of insomnia. 

Sleep is important and is the foundation of optimal health physically, physiologically, and mentally. But how many hours of sleep do we need in order to obtain these benefits? Generally, the number of hours of sleep depends on the age group. It’s vitally important to get to know the hours of sleep by age.

Sleep hygiene is the other popular recommendation. Sleep hygiene helps to overcome mild to moderate insomnia by aligning our habits and routine to sleep-friendly settings. Sleep hygiene practices :-

• Banish blue-light emitting devices 2 hours before bedtime.
• Set the same time for wake-up alarm and bedtime daily regardless of weekend.
• Wind-down with non-caffeinated beverages like warm milk, chamomile tea, tart cherry juice, passionflower tea.
• Try sleep-friendly snacks like almonds, walnuts, cheese, banana, yogurt, turkey and fatty fish 2-3 hours before bedtime.
• Keep the sleep environment cool.
• Exercise in the day but not before bedtime.
• Drink more during the day and lesser at night.
• Limit your nap to less than 30 minutes and before late afternoon.
• Write a To-do list before retiring to bed if worries are concern.

Traditional Chinese Medicine to promote better sleep

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