Chronic insomnia increases heart disease risk in Americans

About 10 percent of Americans suffer from chronic insomnia, and many more experience poor sleep. Recent studies suggest that insufficient sleep can lead to serious health issues, including heart disease. Dr. Julio Fernandez-Mendoza, a professor at Penn State, discusses sleep needs and offers tips for better sleep without medication. Dr. Fernandez-Mendoza recommends adults get seven to eight hours of sleep per night for optimal health, while older adults over 65 may need only six to seven hours. Young people, including teenagers, should aim for at least nine hours of sleep. Lack of sleep can raise blood pressure and increase the risk of heart disease. For those struggling with insomnia, good sleep habits are essential. He advises limiting caffeine and alcohol and maintaining a regular sleep schedule. Six specific rules can improve sleep: wake up at the same time every day, reserve the bed for sleep and intimacy, engage in relaxing activities if unable to sleep, avoid napping during the day, go to bed only when truly tired, and gradually extend sleep time. Adolescents face unique challenges with sleep due to biological changes during puberty. Their internal clocks often lead them to stay awake later, making early school start times problematic. Schools that start later may help align with their natural sleep patterns, improving performance. Parents can support better sleep by setting specific times for winding down before bed and adjusting wake-up times gradually. If sleep issues persist, seeking help from a sleep specialist is important. Many treatments go beyond medication and can include cognitive behavioral therapy and light therapy. These approaches can effectively address sleep problems without using drugs.