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Sleep specialist gives tips on getting a good night’s rest

Sleep is important for your health and well-being, but many people don’t get enough.Sister station WGAL spoke with a sleep specialist about getting a good night’s rest.How many hours of sleep should you be getting?”The average adult should get about seven hours of sleep. That changes a little bit with aging processes — 20s and 30s maybe closer to eight. As we reach 60s and 70s, closer to six, typically. But the average adult, the perfect number is seven,” said. Dr. Jeff Lazar, with WellSpan Health.Can you catch up on your sleep?”Not really. If you say, OK, I’m going to work five days a week. I’ll sleep five hours and on weekends, I’ll try to sleep 12. It doesn’t work that way. You can’t really make up the sleep you’ve lost,” Lazar said.Biggest sleeping mistakesThere are some common mistakes people make when it comes to sleep.Too much screen time. Experts recommend turning off your phone an hour before bed and silencing notifications.Exercising too close to bedtime.Studying or working. This can keep your mind racing. Experts say you should let your mind relax.Showering before bed. The hot water can increase your body temperature.Drinking alcohol.Do sleep products work?”Almost anything that says PM or Z-something is diphenhydramine or Benadryl. That’s good to help you go to sleep, but it contributes to a poor night’s sleep. So, it’s not something you should be using, especially on a regular basis,” Lazar said.Where you sleep is also important. Make sure the room is cool, dark and comfortable.As for naps, Lazar believes they can be beneficial but suggests limiting them to 20 minutes to one hour. Avoid falling into a deep sleep or you’ll just be more groggy, and it’ll interfere with your bedtime.

Sleep is important for your health and well-being, but many people don’t get enough.

Sister station WGAL spoke with a sleep specialist about getting a good night’s rest.

How many hours of sleep should you be getting?

“The average adult should get about seven hours of sleep. That changes a little bit with aging processes — 20s and 30s maybe closer to eight. As we reach 60s and 70s, closer to six, typically. But the average adult, the perfect number is seven,” said. Dr. Jeff Lazar, with WellSpan Health.

Can you catch up on your sleep?

“Not really. If you say, OK, I’m going to work five days a week. I’ll sleep five hours and on weekends, I’ll try to sleep 12. It doesn’t work that way. You can’t really make up the sleep you’ve lost,” Lazar said.

Biggest sleeping mistakes

There are some common mistakes people make when it comes to sleep.

  • Too much screen time. Experts recommend turning off your phone an hour before bed and silencing notifications.
  • Exercising too close to bedtime.
  • Studying or working. This can keep your mind racing. Experts say you should let your mind relax.
  • Showering before bed. The hot water can increase your body temperature.
  • Drinking alcohol.

Do sleep products work?

“Almost anything that says PM or Z-something is diphenhydramine or Benadryl. That’s good to help you go to sleep, but it contributes to a poor night’s sleep. So, it’s not something you should be using, especially on a regular basis,” Lazar said.

Where you sleep is also important. Make sure the room is cool, dark and comfortable.

As for naps, Lazar believes they can be beneficial but suggests limiting them to 20 minutes to one hour. Avoid falling into a deep sleep or you’ll just be more groggy, and it’ll interfere with your bedtime.

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