The Importance of a Good Night’s Sleep

Although sleep experts recommend adults get at least 7 to 8 hours of sleep every night, American adults are now averaging 6 hours per night. It is estimated that 1 in 3 Americans don’t get enough z’s. Are you one of them?

Many people think sleep is just for resting at the end of their busy day. They justify less sleep by saying: “I feel fine.” However, sleeping is as important as any other activity a person does during the day. When we sleep, our immune system is activated to hunt and kill viruses, bacteria, and even cancer cells.

Our brain reviews all the information taken in during wake hours, then sorts and files it in an organized way to build memory. Psychological stability is also an important function of sleep. With sufficient sleep hours, a person wakes refreshed, with the mental and physical energy needed for a new day.

Dennis Hwang, MD, and Physician Assistant Cindy Gulley, national behavioral sleep medicine experts at Kaiser Permanente’s San Bernardino County Sleep Center located at Fontana Medical Center, stress that sleep disorders and chronic sleep loss can put you at an increased risk of physical and mental conditions, which can affect your overall health. Dr. Hwang advises that sleeping for 7 to 8 hours a night is best for maintaining a healthy metabolism among adults.

Dr. Hwang offers the following answers to frequently asked questions about the importance of sleep:

Can I make up for lost weeknight sleep on weekends?

No. While it may help some, sleeping long hours on weekends can actually contribute to insomnia. Your best bet is to keep the same sleep schedule all week long.

Do older people need less sleep?

Not always. Studies show all adults, with few exceptions, need to ideally sleep between 7 and 8 hours per night. Older adults are less active in the day, and nap often, which makes night sleep more difficult. Staying active in the day is the key. Going outside in sunlight is energizing, and makes it easier to sleep at night.

Will consuming caffeine make it harder for me to fall asleep?

It’s not advisable to consume caffeine late in the day, as it’s likely to stimulate your nervous system and may stop your body from naturally relaxing at night. In fact, according to one study published in the Journal of Clinical Sleep Medicine, consuming caffeine up to 6 hours before bed significantly worsened sleep quality.

What about alcohol?

Avoid drinking alcohol before bedtime. It does make people relaxed and drowsy, but it suppresses production of melatonin, the natural sleep hormone, causing very disrupted sleep patterns and reduction of REM sleep. REM sleep is needed for mental stability.

If I wake up in the middle of the night, does that mean I don’t sleep well?

Not necessarily. It’s normal to occasionally wake up during the night. As long as you can go back to sleep and you feel rested when you wake up, it’s normal to occasionally wake up during the night. If symptoms such as daytime sleepiness occur, further evaluation may be needed.

What about using my smartphone or tablet before I go to bed?

It is easy to say NO, but we are very attached to our devices and constant flow of information. Research has found that exposure to blue-white light suppresses your body’s production of melatonin. Without sufficient melatonin it is difficult to fall and stay asleep. Blocking blue light with special glasses and turning down blue light on devices can really help.

Can I watch TV in bed to relax to sleep? 

No. Bed should be reserved for sleep. Wait until you are sleepy to go to bed. The bedroom should be dark, cool, and quiet to optimize the quality of sleep. Avoid checking the time during the night; it causes anxiety. Use an alarm to wake. Morning sunlight is important to be wakeful and energetic in the day.

The facts are clear: getting a good night’s sleep is critically important to everyone’s good health. If you’re in need of sleep therapy, or want more information about a Kaiser Permanente sleep center, please visit We want you to sleep well, sleep enough, be well, and thrive!

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Kandi Burruss Shares Fire Photos With Todd Tucker And Her Dancers From Last Night’s Show – Fans Suggest Her To Keep Todd Out Of ‘Risky Situations’ Because Loyalty Is Hard To Find

Kandi Burruss has been preparing for last night’s show for quite a while. Her beloved hubby, Todd Tucker has also been a part of the rehearsal sessions and Kandi shared a bunch of pics and videos to document everything for her fans.

Kandi’s fans and followers have been laughing their hearts out while watching a recent post. She was with her crew, rehearsing and Todd Tucker joined her.

Now, a few hours ago, Kandi finally shared some pics from the much-awaited show, and some fans were surprised to see Todd on stage as well. He did attend the rehearsal, so this was expected.

‘Charlotte was Lit! 🔥🔥🔥Thanks for the love! I’m stopping by The Tip Off Mega Party later. New venue alert for the party!!! Now it will be at Peculiar Rabbit! 1212 Pecan Ave. Charlotte N.C. —- styled by @therealnoigjeremy, mua- @taetv, hair- @sewjodie. 📸: @hauseofglam,’ Kandi captioned a photo in which she was showing off her fantastic look.

She shared a bunch of other pics from the show and she captioned her post with: ‘Tonight’s show was fun! I gotta send love to my whole team that rocked with me tonight! ❤

Someone told Kandi as a joke (more or less): ‘Putting ur man in a risky situation is not safe anymore….there’s no loyalty anymore….keep ur happiness caged away from preyed eyes 😊

The person was probably hinting at the latest massive drama between the triangle Tristan Thompson – Khloe Kardashian – Jordyn Woods.

Another follower posted ‘Lovin the gram keep it up I was busy is fun showin love to 1 half of the crew.’

Someone else praised Kandi and called her a role model for her fans: ‘You are such a beautiful, positive role model for us all. Continued blessings to you and your family. 💜

Kandi has been spending more time with her family these days which made her fans happy.

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Seth Meyers Presents Late Night’s “Baby, It’s Cold Outside 2018”

Late Night with Seth Meyers


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