Sleep: How Much Do You Really Need?

Wellness Tip of the Week

Sleep: How Much Do You Really Need?

Protecting the rest that powers everything else

By Dr. Carmela Levy

Many of the women I coach wear short sleep like a badge. Five hours, six on a good night, and a calendar that starts before sunrise. We tell ourselves we will catch up on the weekend. Our bodies rarely agree.

Adults need seven or more hours of sleep a night, according to the CDC. Women in perimenopause and menopause often find that night sweats, a busy mind, or a 3:00 a.m. wake-up make those hours harder to reach. That is common, and it is worth talking about with your doctor.

Sleep is when the body does its repair work. Good sleep supports balanced hormones, steadier blood sugar, a calmer immune response, and a better mood. Short sleep is associated with more inflammation, stronger sugar cravings, and less patience, which no leader can afford.

This week the clocks fall back on Sunday, November 1. Use that extra hour as a fresh start. Set a wind-down alarm 45 minutes before bed. Dim the lights, put your phone in another room, and keep the bedroom cool and dark. Try to wake at the same time every day, even on weekends.

Watch the afternoon, too. Caffeine after 2:00 p.m., a late heavy meal, or a glass of wine before bed can all quietly cut into deep sleep. If you snore loudly, wake up gasping, or feel exhausted after a full night, ask your doctor about a sleep evaluation.

Pick a bedtime this week and protect it like an important meeting.