Why You Need a Good Night's Sleep

How much sleep do you need?

There is a pre-conceived notion of how many hours of sleep keeps us alert during the day; this may be as little as 4 or as many as 10 hours each night. Healthy sleep is defined as the quality and quantity required for you to maintain optimal alertness and perform at your peak each day. When you get less than an adequate number of hours of sleep, your judgment is impaired, you become cranky, miserable, depressed and your performance suffers. It is ideal for most people to sleep between six and eight hours each night.

Sleep disorders

It's likely that most of us have been awakened by someone snoring. Both you and the suspect may suffer from chronic sleep deprivation and have a looming sleep-debt. Not only is this an annoyance, but it could be the sign of a sleep disorder.

More than 70 million people suffer from a sleep disorder. There are more than 80 different types of sleeping disorders that can rob us of a good night's sleep. Most sleep disorders are minor or related to short-term triggers like caffeine or stress, but some are more serious or even fatal.

Sleep Apnea

Sleep apnea is a common sleep disorder in the US. Sleep apnea can be a side effect of growing older, gaining weight and losing muscle tone. With sleep apnea, muscle tone in our airway collapses like a straw might when you try to suck in that last little bit of milkshake. The collapse obstructs the airway and there's loss of oxygen flow to the organs; this can occur hundreds of times per night. People with untreated sleep apnea may awaken with headaches, dry mouth, and confusion. They often feel tired despite their hours in bed.

Insomnia

Insomnia is another common sleep disorder. It's difficult to treat because it can have a variety of causes and contributing factors. From stress and anxiety to pain and depression, the causes of insomnia are complex. As any true insomniac will tell you, getting a good night's sleep is often impossible.

Consequences of sleep deprivation

Red, puffy eyes aren't the only consequence of lost sleep. Sleep deprivation also causes daytime sleepiness, fatigue and memory problems. When we don't get enough sleep over a period of time, our bodies begin to exhibit signs that mimic the effects of aging. Our metabolism is affected by the loss of sleep and that can lead to increased or worsened symptoms of age-related illnesses, such as hypertension, weight gain, diabetes and memory loss.

These effects can also be lessened over a short period of time by increasing the amount of sleep you get. Sleeping a few extra hours a night seems to repair the imbalance to the system and allow things to get back on track.

Diagnosing a sleep disorder

Remember, persistent trouble sleeping doesn't happen automatically as we age. Persistent excessive daytime sleepiness, regardless of the reason, is a warning sign that you are not getting enough rest. Consulting a physician or sleep specialist can be the first step toward discovering any underlying problem and get you back on the road to better sleep.

7 Ways to Boost Your Zzzs

Listen to white noise or relaxation CDs - Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep.

No TV right before bed - Even better, get the TV out of the bedroom. It's too stimulating to the brain and will delay sleep.

Avoid caffeine - A recent study showed that in some people, caffeine isn't metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee - or even tea - will keep some people from falling asleep.

Take a hot bath or shower before bed - This will help you relax, facilitating sleep.

Remove the clock from view - It will only add to your worry when constantly staring at it... 2 a.m. ...3 a.m. ... 4:30 a.m. ...

Keep your bed for sleeping - If you're used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.

Don't change your bedtime - You should go to bed, and wake up, at the same time each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.

Medical Plans

Humana group medical plans are offered by Humana Medical Plan, Inc., Humana Employers Health Plan of Georgia, Inc., Humana Health Plan, Inc., Humana Health Benefit Plan of Louisiana, Inc., Humana Health Plan of Ohio, Inc., Humana Health Plans of Puerto Rico, Inc. License # 00235-0008, Humana Wisconsin Health Organization Insurance Corporation, or Humana Health Plan of Texas, Inc., or insured by Humana Health Insurance Company of Florida, Inc., Humana Health Plan, Inc., Humana Health Benefit Plan of Louisiana, Inc., Humana Insurance Company, Humana Insurance Company of Kentucky, or Humana Insurance of Puerto Rico, Inc. License # 00187-0009, or administered by Humana Insurance Company or Humana Health Plan, Inc. For Arizona residents, plans are offered by Humana Health Plan, Inc. or insured by Humana Insurance Company. Administered by Humana Insurance Company.

Go365^® is not an insurance product. Not available with all Humana health plans.

Dental Plans

Humana individual dental plans are insured or offered by Humana Insurance Company, HumanaDental Insurance Company, Humana Insurance Company of New York, The Dental Concern, Inc., CompBenefits Insurance Company, CompBenefits Company, CompBenefits Dental, Inc., Humana Employers Health Plan of Georgia, Inc., Humana Health Benefit Plan of Louisiana, Inc., or DentiCare, Inc. (DBA CompBenefits). Discount plans are offered by HumanaDental Insurance Company, Humana Insurance Company, or Texas Dental Plans, Inc. For Arizona residents: Insured by Humana Insurance Company. For Texas residents: Insured or offered by Humana Insurance Company, HumanaDental Insurance Company, or DentiCare, Inc. (DBA CompBenefits).

Humana group dental plans are offered by Humana Insurance Company, HumanaDental Insurance Company, Humana Insurance Company of New York, Humana Health Benefit Plan of Louisiana, The Dental Concern, Inc., Humana Medical Plan of Utah, CompBenefits Company, CompBenefits Insurance Company, CompBenefits Dental, Inc., Humana Employers Health Plan of Georgia, Inc., or DentiCare, Inc. (DBA CompBenefits).

Vision Plans

Humana individual vision plans insured by Humana Insurance Company, The Dental Concern, Inc., Humana Insurance Company of New York, Humana Health Benefit Plan of Louisiana, Inc. For Arizona residents: Insured by Humana Insurance Company. For Texas residents: Insured by Humana Insurance Company.

Humana group vision plans are offered by Humana Insurance Company, HumanaDental Insurance Company, Humana Health Benefit Plan of Louisiana, Humana Insurance Company of Kentucky, Humana Insurance Company of New York, CompBenefits Insurance Company, CompBenefits Company, or The Dental Concern, Inc.

Life Insurance Plans

Humana group life plans are offered by Humana Insurance Company, Humana Insurance Company of Kentucky, or Kanawha Insurance Company.

Long Term Disability and Short Term Disability

Humana long term disability and short term disability plans are offered by Kanawha Insurance Company or Humana Insurance Company.

Workplace Voluntary Benefits

Humana Cancer, Critical Illness, Accident, Hospital Indemnity, Life and Disability Income plans are insured by Humana Insurance Company, Kanawha Insurance Company, or Humana Insurance Company of New York.

View a complete list of the legal entities that offer, underwrite, administer or insure insurance products and services.

Limitations and exclusions

Our health benefit plans, dental plans, vision plans, life and supplemental plans, workplace voluntary benefit products, long term disability plans, and short term disability plans have exclusions, limitations, and terms under which the coverage may be continued in force or discontinued. Our dental plans, vision plans, life and supplemental plans, workplace voluntary benefit products, long term disability plans, and short term disability plans may also have waiting periods. For costs and complete details of coverage, call or write Humana or your Humana insurance agent or broker.

Individual applications are subject to eligibility requirements.

Before applying for group coverage, please refer to the pre-enrollment disclosures for a description of plan provisions which may exclude, limit, reduce, modify or terminate your coverage. View plan provisions or check with your sales representative.

For group plans, please refer to your Benefit Plan Document (Certificate of Coverage/Insurance or Summary Plan Description) for more information on the company providing your benefits.

Statements in languages other than English contained in the advertisement do not necessarily reflect the exact contents of the policy written in English, because of possible linguistic differences. In the event of a dispute, the policy as written in English is considered the controlling authority.