Merck Manuals Shares Advice to Overcome Trouble Sleeping

Sleep expert breaks down what to do - and what to avoid - to wake up feeling more rested

News provided by

Mar 09, 2022, 12:00 ET

KENILWORTH, N.J., March 9, 2022 /PRNewswire/ -- We spend about a third of lives asleep. Yet for as important as it is to our bodies and our overall health, too many of us don't get enough sleep, which can have a profound impact on our waking lives.

In a new editorial on MerckManuals.com, Richard J. Schwab, MD, University of Pennsylvania, Division of Sleep Medicine, breaks down the stages of sleep and what they mean for a good night's rest. He also shares five strategies to overcome trouble sleeping.

1. Know How Much Sleep You Need

The average adult needs between six and 10 hours of sleep a night. Figuring out where any individual falls on that spectrum is easier said than done. Here's a good rule of thumb: If you're consistently using an alarm to wake up, you're probably not getting enough sleep.

2. Know When to See a Doctor

There are several conditions that can impact the quality of sleep. The most common is sleep apnea. Other conditions can impact a person's ability to fall asleep and the quality of their sleep. Insomnia and excessive daytime sleepiness are common sleep-related problems with a wide range of causes, including sleep apnea, narcolepsy and restless leg syndrome. A doctor can help manage these conditions and help eliminate causes to improve sleep and restfulness.

3. Stick to a Good Bedtime Routine

Changing your approach to sleep – also known as sleep hygiene – can be a tremendous benefit. There are several things you can do (or avoid) to best set yourself up for success at bedtime.

Go to bed and wake up around the same time each day – including weekends.
Read or take a bath before bed to help wind down and relax.
Only drink coffee and other caffeinated beverages in the morning.
Get some exercise throughout the day, but avoid it in the two hours before bedtime.

4. Avoid Alcohol (and Understand the Impact of Marijuana)

Alcohol is one of the biggest obstacles to good sleep. Although it may help you fall asleep more quickly, it actually disrupts sleep cycles. It can also make sleep apnea and snoring worse. As marijuana and edibles become more popular, patients should know that they may experience insomnia if they stop after a period of chronic use.

5. Don't Rely on Wearables too Much

Smart watches and other devices often claim to monitor and provide feedback on sleep cycles and quality of sleep. These devices are getting better all the time, and they can offer a good baseline or serve as a jumping off point for a conversation with a doctor. The data they provide should be taken with a grain of salt.

Read more in Dr. Schwab's editorial, Combatting Sleeplessness: Five Ways to Overcome Trouble Sleeping, on MerckManuals.com.

About The Merck Manuals and MSD Manuals

First published in 1899 as a small reference book for physicians and pharmacists, The Merck Manual grew in size and scope to become one of the world's most widely used comprehensive medical resources for professionals and consumers. As The Manual evolved, it continually expanded the reach and depth of its offerings to reflect the mission of providing the best medical information to a wide cross-section of users, including medical professionals and students, veterinarians and veterinary students, and consumers. In 2015, The Manuals kicked off Global Medical Knowledge 2020, a global initiative with the goal to make the best current medical information accessible by up to three billion professionals and patients around the world by 2020. The Manuals achieved that goal, and today its medical information is available in more than 241 counties and in nearly a dozen languages. It's continuing its ambitious mission through outreach, education and creating new reliable medical resources. For access to thousands of medical topics with images, videos and a constantly expanding set of resources, visit MerckManuals.com or MSDManuals.com and connect with us on social media:
For Consumers in the U.S. and its territories: Twitter and Facebook
For Professionals in the U.S. and its territories: Twitter and Facebook

About Merck

For over 130 years, Merck, known as MSD outside of the United States and Canada, has been inventing for life, bringing forward medicines and vaccines for many of the world's most challenging diseases in pursuit of our mission to save and improve lives. We demonstrate our commitment to patients and population health by increasing access to health care through far-reaching policies, programs and partnerships. Today, Merck continues to be at the forefront of research to prevent and treat diseases that threaten people and animals – including cancer, infectious diseases such as HIV and Ebola, and emerging animal diseases – as we aspire to be the premier research-intensive biopharmaceutical company in the world. For more information, visit www.merck.com and connect with us on Twitter, Facebook, Instagram, YouTube and LinkedIn.

SOURCE The Merck Manuals