One doctor said failing to hit seven hours of sleep can increase your risk for heart disease, metabolic disorders, high blood pressure and even sudden death.
TAMPA, Fla. — Getting enough sleep isn’t just about staying alert during the day, it’s deeply connected to your long-term health.
Dr. Rajay Seudath of Optum said prioritizing quality rest is critical and just a few simple nighttime habits can make all the difference.
“From infancy to older age, the amount of sleep we need evolves,” he said.
Dr. Seudath notes that newborns require around 13 hours of sleep, toddlers and young children need about 10 to eight hours, and by the time we reach adulthood, six to eight hours is considered healthy.
But, he emphasizes that seven hours is the “sweet spot.”
Failing to hit that number regularly doesn’t just leave you groggy, it can increase your risk for heart disease, metabolic disorders, high blood pressure and in severe cases, even sudden death. To help people hit that target, Dr. Seudath encourages building a nighttime routine rooted in what he calls “sleep hygiene.”
“We have personal hygiene. We have oral hygiene. You do things so your breath doesn’t stink, you do things so you sleep well,” he said.
He suggests avoiding screens for at least an hour before bed, dimming the lights and turning down your home’s temperature at night by a few degrees. Then, getting sunlight in your eyes as soon as you get up to help reset your internal clock.
When it comes to naps, Dr. Seudath suggests keeping them short — no more than 15 to 30 minutes. Longer naps can disrupt your sleep cycle and make you feel worse. He said, if you’re getting seven hours of sleep consistently and still don’t feel rested, that could be a sign of a more serious issue like sleep apnea, and it’s time to talk to your doctor.