Answers to your sleep questions

BLOOM (TAMPA) – Psychologist and Sleep Podcaster, Dr. Daniel Baughn, Ph.D., joined Gayle Guyardo, the host of the global health and wellness show Bloom, to address some of the most pressing viewer questions about sleep. Here’s what he had to say:

How Much Sleep Do I Really Need?

• General Guidelines:
  • There is no set amount of sleep that fits every individual. However, younger people typically need more sleep than older individuals.
  • Teenagers generally require around 9 hours of sleep per day.
  • Most adults tend to need about 7 to 8 hours of sleep each night.
• Take Home Message: The quality of sleep matters more than the quantity. Seven hours of high-quality, uninterrupted sleep can leave you feeling more refreshed than nine hours of fragmented sleep.

Can Cannabis Help Me Sleep Better?

• Usage and Research:
  • Nearly 50% of medical cannabis users report using it to combat insomnia.
  • Cannabis contains over 540 different chemical compounds. Some research suggests it may help with nausea, stimulate appetite, and alleviate pain.
  • However, certain components of cannabis can negatively impact sleep, with some studies indicating it might worsen sleep quality. More research is needed in this area.
• Take Home Message: Current evidence indicates that cannabis has little to no positive effect on sleep conditions and could potentially have detrimental effects on health and alertness.

Can My Smartphone Help Me Sleep Better?

• Negative Impact:
  • Social media, email notifications, binge-watching TV shows, and constant alerts can significantly disrupt sleep.
• Positive Usage Tips:
  • Put your phone away at least an hour before bedtime.
  • Keep your charger outside the bedroom or in the far corner of the room to reduce the temptation of using your phone instead of sleeping.
  • Use features like Sleep Focus (on iOS) or Sleep Mode (on Android) to establish a wind-down routine.
  • Customize the “Do Not Disturb” settings on your iPhone or Android device to silence calls, notifications, and other interruptions. This can be particularly helpful for those quick, less-than-30-minute power naps needed to get through the day.
  • Play white noise to create sound camouflage, helping your mind stay asleep.
• Take Home Message: Smartphones can be beneficial for sleep if used correctly. By reducing distractions and utilizing features designed to promote a better sleep routine, you can improve your sleep quality.

Dr. Baughn’s insights highlight the importance of understanding individual sleep needs and using technology wisely to support healthy sleep habits. By focusing on quality over quantity and making informed choices about sleep aids like cannabis and smartphones, you can achieve better rest and overall well-being.