Healthy Zs: Insights on Sleep

Learn more about sleep differences in women and men and tips to get better sleep

New York is known as the city that never sleeps. But, that’s not the best sleep advice to staying healthy.

To better understand sleep and how to make the best of it, we spoke with Dr. Samir Fahmy, Director of Pulmonary, Critical Care and Sleep Medicine at NYC Health + Hospitals/Kings County. Dr. Fahmy is also the Director of the Kings County Sleep Disorder Center.

Q: Let’s start with the basics: How much sleep do we need?

It is generally recommended that adults aim for 7-9 hours of good quality sleep each night for optimal health and well-being. However, the amount of sleep needed is individualized and can vary based on factors such as age, lifestyle, and overall health. It’s important to listen to your body and determine how much sleep you personally need to feel rested and rejuvenated.

Q: Are there any significant biological or behavioral differences between how men and women sleep?

Men and women can have different sleep patterns, which are influenced by biological and behavioral factors. Some common differences include:

Hormones: Women’s sleep patterns can be affected by hormonal changes during their menstrual cycle, pregnancy, and menopause. These hormonal fluctuations can impact the quality and quantity of sleep.

Brain Structure: Some studies suggest that men and women may have differences in their brain structures, which can influence sleep behaviors and patterns.

Genetics: Genetic factors can also play a role in determining an individual’s sleep patterns.

Sleep Hygiene: Men and women may have different bedtime routines and habits that can affect their sleep quality. For example, women are more likely to engage in relaxation techniques before bed.

Stress and Anxiety: Women tend to report higher levels of stress and anxiety compared to men, which can impact their sleep.

Q: The workweek can get pretty hectic. Say we skimp out on sleep Monday to Friday; can we make up for it on the weekend?

It’s important to stick to a consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and can improve the quality of your sleep.

Q: What makes a bedroom sleep-friendly, and how can we achieve it?

Keep your bedroom dark and quiet to create an optimal sleep environment. Consider using blackout curtains and earplugs.

If you are a hot sleeper, and tend to feel warm or hot during the night, consider breathable bedding to help regulate your body temperature. If you are a cold sleeper, and tend to feel chilly or cold during the night, consider additional layers of blankets or clothing to stay comfortable going to sleep and staying asleep. It’s important for individuals to understand their own sleeping preferences and adjust to create a comfortable sleep environment.

Q: Some days I can fall asleep practically standing up, and others I find myself tossing and turning for hours. What are some other steps I can take to improve my sleep?

Consider establishing a calming routine before bed. This signals to your body that it’s time to wind down. This could look like reading, taking a warm bath, or practicing relaxation exercises.

I’d also encourage limiting screen time before bed. The blue light emitted by screens can interfere with your body’s production of melatonin, a hormone that regulates sleep. Try to avoid screens (phones, tablets, computers) at least an hour before bed.

Finally, take a look at your diet and exercise habits. Avoid heavy meals, caffeine, and alcohol close to bedtime. You should be getting regular exercise during the day, but avoid vigorous exercise close to bedtime.